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Friday August 11, 2017

Warm Up

2 Rounds Pizza Pie Game

-Grab a Ab mat and carry like a pizza. If your’s is knocked over. 10 Air squats is the penalty and then rest in the push up position until the last waiter is standing with the pizza mat.

After each round 5 Burpees and then restart.

A) Bench press

3 sets of 5 at 70% of 1rm

 

B) Elizabeth

“15 Min time cap”

21-15-9

Clean 135/95 

Ring Dips

*can be Power clean or squat

 

C) Cool Down

Foam/barbell smash Roll out 

lacrosse ball hip smash/shoulder smash/and shoulder scape roll out



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