Tuesday 09/21/21

 

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

3 sets on a 10 min clock
:30 row
10 (total) bird dogs
10 banded good mornings
10 band pull aparts 
5 empty bar high pulls
5 empty bar muscle cleans 
5 empty bar hang power cleans 

Strength 

4 sets
10-12 DB bench press 
6-8 (each) single leg RDL 

WOD

For time:
1200m row 
40 power cleans (135/95 95/65)

 

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Nicole MelchioneComment