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Friday 12.8.17 Posted by admin on December 7, 2017 • No comments

A. Warmup:
5:00 DU Practice
DROM
1:00 banded Shoulder distraction, each side
2 x 1:00 Back Pack Stretch
then,
50 Unbroken KB Swings, pick weight

B. For time:
*30 Assault Bike Cals
3 rounds of:
12 Deadlifts, 155
9 Hang Power Cleans
6 Push Jerks
*20 AB Cals
2 Rounds of:
12 Deadlifts, 155
9 Hang Power Cleans
6 Push Jerks
*10 AB Cals
1 Round of:
12 Deadlifts, 155
9 Hang Power Cleans
6 Push Jerks

C. Cooldown:
Foam Rolling for remainder of class time

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