[1.] Warm Up
[2.] Strength/Skill
Perform:
[5x5] Barbell Power Cleans (1-3 min rest b/w sets)
[3 x max] Ring Dips (60 sec rest b/w sets)
[3.] Work Capacity
“Noodles”
8 rounds of:
[20] Lunges
[200m] Run
[4.] Finisher
20,16 & 12 reps of:
Med Ball Sit Ups Throws [20#/14#]
Med Ball Seated Twist Throws [20#/14#]
-Post comments & scores…
The 9:30am group getting after it!…
