Friday, December 15, 2017

 

WARM UP & ACTIVATION 

2 minutes jumping rope work

2 minute Standing hamstring stretch

Burgener warm up

5 rds

5 Ring rows

5 Wallballs

 

WORKOUT

12 Rounds, weight 95/65

Partners, with 1 barbell per pair, each doing:

5 Sumo Deadlift High pulls 

5 Hang Cleans

5 Push Press

While partner holds a Plank

*Must hold plank til partner comes and tags your back. Bar can only be in hands if plank is held. If plank drops so must the bar to the floor and hands off of bar.

 

CLOSE OUT

1 Rope climb

Ab cycle-10 reps

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