Friday 12/08

Coaches Warm up

16 Min. EMOM
1st: 50ft HSW
2nd: 45sec L-Sit Hold
3rd: 55 sec. Handstand hold
4th: 25 Paratroopers

3 rounds FT
6 weighted pull ups 35/55#
5 Weighted ring Dips 35/55#
4 Weighted step ups w/DB 45/70# (R+L=1)

5 Min. Plank(any style)
every time you rest, add 5 Burpees

Rx Program
Back Squat
10 x 50%
10 x 60%
5 x 75%
3 x 85%
1++ x 95%
Hanging Serratus crunch X 8 per

Oly
Snatch Balance
2 x 5
O/H squat (work to 90%)
4 x 2

9-6-3
Bar Muscle ups
Parallete HSPU