TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2-3 Rounds:
200 Meter Run
4 Toes to Bar

CONDITIONING

“Cement Mixer”

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar

At 13.30 for competitor & advanced

For Competitors, we have three parts.
Clean Technique – Building through a primer into a three-rep complex at moderate loads.
Barbell Cycling – Building upon our start, a stamina builder we’ll see several times more in the weeks ahead.
Conditioning – A repeat workout of ours, “Cement Mixer”.