Did you watch the Friday Night Lights 3 highlights? Be here 3/27 for FNL IV
No 5am gym on Wednesday and Friday for the next four weeks.
3x30 seconds of Double Unders :30 seconds rest
15 Tuck Jumps
15 Snatch Grip Straight Leg Deadlift+Pass Through10x1 Snatch Balance+1 SOTS Press
With barbell:10 Snatch Grip Overhead Squats with 2 second pause at bottom
10 Close Grip Overhead Squats with 2 second pause at bottom (as close as possible, ok if still at snatch grip)
In 20 minutes:Overhead Squats (from rack/blocks)
Increase weight each set. Aim for a 1rm on the last few reps. (Ring the bell)
AMRAP Double Unders in 1 minute
-immediately followed by-
AMRAP in 10 minutes:
10 Overhead Squats (95/65)
15 Box Jumps (24/20)
20 Abmat Sit Ups
-rest 30 seconds-
AMRAP Double Unders in 30 seconds
2 scores-Total Double Unders and Total Rounds+reps
1k Row at very easy pace+2 minutes Ankle Banded Distraction (1 minute static, 1 minute dynamic on each side) -- this will be done after class but your coach will make sure you're familiar with the movements.
Look at a movement demo @ https://www.youtube.com/watch?v=q1GqVSe0gYA
KB OH walk x2 lengths
10 KB swings (each arm),
KB OH walking lunges
10 KB swings (each arm).
KB OHS 10 each arm.
EMOM 12 min
Odd min: 12 KB swings
Even min 8 burpees
10 Min AMRAP
10 single arm KB DL (53/35) each arm
12 Goblet squats