Friday, May 25th, 2018


A) Warm Up

:30 Seconds
Jumping Jacks
Active Spidermans

Single Unders
Push-up to Down Dog

Double Unders
Air Squats


Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

16 Min EMOM:

Min 1: 8 Ring Dips
Min 2: :40 Hold Plank
Min 3: 5 Neg Pullups
Min 4: 8 Weighted V-Ups 45/25


10 Min Amrap:

15 Lateral Barbell Burpees
50 Dubs
10 Clusters 75/55

With the lateral barbell burpees, athletes do not have to stand to full extension on each repetition. A “cluster” is a combination of a squat clean and a thruster.