A Significant Read…..This book will make it a lot easier to lift a barbell each day.
WARM-UP:
9-6-15 Reps of Push Pull, MedBall Cleans, KB Swings
Dynamic Stretch
STRENGTH:
Snatch Panda Pull / Power Snatch / OH Squat
(3+3+3)5
The complex should be completed unbroken.
Building weight, but Don’t exceed 60% of 1RM Snatch.
WOD: HOOT ‘N HOLLER
15 min. AMRAP
5/4 Calorie Row
1 Rope Climb
10/8 Calorie Row
2 Rope Climb
15/12 Calorie Row
3 Rope Climb
5/4 Calorie Bike
1 Rope Climb
10/8 Calorie Bike
2 Rope Climb
15/12 Calorie Bike
3 Rope Climb
1/2 the class starts on the Row, 1/2 on the Bike.
2/1 Pull Off the Floor or 5/1 Ring Rows are the subs for Rope Climb.
ICING:
Tabata Handstand Holds
KOT – Nordic 10 Reps
Just a taste of FOREVER STRONG.
