042018

Friday, 20April18

 

Group Warm-up: 

30 sec of each movement 2 rds

  • BP Overhead Chop
  • BP Rotations
  • BP Side Chops (r)
  • BP Side Chop (l)
  • BP Alt. Overhead Rear Lunge
  • Alt Glute Bridge March
  • BP Russian Twist

1:30 min jump rope

 

Workout:

Deadlift (10 -12 Minutes)

  • 5 Sets x 5 Reps

after the 2nd round add

  • 5 Tire Flips
  • 200m Run

 

Finisher:  AMRAP 15 Minutes

  •  20 Kettlebell Swings
  • 5 Hang DB Clean & Press Right Arm (50/35)
  • 10 Chin-ups
  • 5 Hang DB Clean & Press Left Arm (50/35)