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Training for Thursday, April 30th

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CFWS

 

Group Circle

 

Warm Up

15 Box Step Ups and Step Downs

15 Banded Pull Aparts

—–> Inch worm with Push Up

<—– Crab Walk

15 Banded Pull Aparts

15 Box Step Ups and Step Downs

 

Strength

15 minutes to achieve a HEAVY  a Clean + hang clean (this is 1 movement, do not drop the bar between lifts!!)

 

Workout of the Day

6 Rounds For Time

5 KB Push Press (L)

10 burpees Pull Ups

5 KB push Press (R)

200m run

 

Mobility

Banded bow and arrow: 4s x:15 each side.

 

Foundations CLASS 4

Review/Skill

Front Squat from Rack

Press/Push Press

Push Ups/HSPU

 

Workout of the Day

3 Rounds for Time

10 Burpees over the Bar

15 Push Press

Small Block

 

 

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