All classes
Core: 2 sets
8 barbell rollout
12 seated like ups
40-60 sec Chinese Supine Plank
BASECAMP
Complete 4 rounds of 3 minutes each, rest 1 minute between rounds
*pick up where you left off after each minute rest.
1 time buy-in: 16/12 cal bike (1:40 max)
Then
15 American KB Swings (55/35#)
30 DU
VERTICAL X
5x 4 minute rounds , each for time
(Record all 5 times)
17/12 cal bike (1:40 max)
12 Hang Power Snatch (95/65#)
40 DU
RECOVERY ACCESSORY WORK:
3 sets NOT FOR TIME
8 DB Floor press
8 DB Bent Over Fly’s
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