Monday – 12/4/17

Warm-up
1 set:
Hip Cross-Over x 10
Rollover to V-sit x 10
Lateral Lunge x 10
Forward Lunge x 10
Leg swings (front-to-back and side-to-side) x 10 each
PVC pass throughs x 10
PVC OHS x 5
+
2 sets:
Theraband Squat @5511 w/ KB in Goblet hold x 5/leg
Single Leg RDL w/ KB x 5/leg

Workout
A. Back Squat; 2-4 reps x 5 sets, rest 2-3min
*Build to tough 2

B. “The Chief”
Against a three-minute running clock, complete as many rounds and repsas possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
*Repeat for a total of five sets, resting 60 seconds between sets.
*Pick up each set where you left off when the last ended.

*Click the tag to see when you did it last and beat your score!

 

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