Wednesday 3/27

WARM UP
 
5:00 handball
 
3 rounds:
10 calorie row
10 calorie bike
10 hanging shrugs
 
SKILL
 
Strict ring muscle up progressions
Accumulate 20 reps
 
WORKOUT OF THE DAY
 
2 rounds for max calories:
1:00 max calorie row
1:00 rest
1:00 max calorie bike
1:00 rest
1:00 max calorie ski
5:00 rest
 
BARBELL CLUB
 
3 rounds barbell warm up
 
A) Clean and Jerk ladder
*Men begin at 45lb, adding 10lb each minute. Women begin at 35lb, adding 5lb each minute.
 
B) Front squat
5 x 3
 
C) Push press
5 x 5