A: Core prep
3 x
20 heal overs
20 slow knee tucks
1 min plank
B:Bench and Back squats
1x10 at 50%
1x8 at 60%
1x8 at 65%
1 AMRAP at 70%
C:Mobility
A: Core prep
3 x
20 heal overs
20 slow knee tucks
1 min plank
B:Bench and Back squats
1x10 at 50%
1x8 at 60%
1x8 at 65%
1 AMRAP at 70%
C:Mobility
*Note last class is at 5:30 as we will be setting up for our weightlifting meet.
Start with 150 DU each (can be done at the same time)
Then 100 cal row (together with only one rower)
Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching as needed
100 cal row (together)
and Finish with 150 DU each (can be done at the same time)