steve-a-squat-and-lsit-9920
Coach Steve A. – Working Through L- Sits!  8-)
 
– Dynamic Warm Up –
Then
– Work on Shoulder Mobility, Work on Front Rack, Wrists
– Speed of “Down and Up”
 
Weightlifting
 
Push Press 10 Rep Max (3 Attempts)
– Take From Rack
– Start with a light weight to warm up movement
“First set of 10 should be the easiest, a “gimme”
– Record Final Set
 
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Amrap 5 Minutes
45/25 Dumbells
10 Renegade Rows
10 Hang Power Clean
10 Thruster
Record Rounds and Reps
 
Then
Rest 2 Minutes

 
2: Metcon (AMRAP – Rounds and Reps)
Amrap 5 Minutes
45/25 Dumbells
10 Renegade Rows
10 Hang Power Clean
10 Thruster
 Record Rounds and Reps
 
Then
Rest 2 Minutes

 
3: Metcon (AMRAP – Rounds and Reps)
Amrap 5 Minutes
45/25 Dumbells
10 Renegade Rows
10 Hang Power Clean
10 Thruster
 
Record Rounds and Reps

 

Spread the word. Share this post!