2 rounds as warm-up:
5 inchworms, slow & controlled
:30/side plank
5-10 hand-release push-ups, slow & controlled
A. Close-grip bench press, 9-7-5, 30X0; begin a set every 3:00
+
On a single 15:00 running clock:
5:00 @ 70-80% effort of (10 box jump/step-up w/step down + 30m bear crawl)
5:00 rest
5:00 AMRAP of (16 alternating DB snatches + 8 burpees w/lateral hop over DB)
+
3 sets not for time:
10 GHD back extensions (flexion/extension of back rather than hinge @ hips), 2020
20 alternating DB curl & press
+
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: we will have open gym hours only tomorrow from 1000-1200 (no classes), and only one class @ 1030 on Friday