Zach was the trainer and Stacey trained with us
Warm Up:
- Skip rope
- Dynamic Stretches
- 10 Knee to elbow
- 10 Jumping pull ups
- 10 Lunges (each leg)
- 10 Push ups
- 7 Knee to elbow
- 7 Jumping pull ups
- 7 Lunges (each leg)
- 7 Push ups
W.O.D.: 21-15-12-9-6- and 3 rep rounds of:
- Chest to Bar Pull-ups
- Front Squat 95/65 pounds
- Split Jerks 95/65 pounds
- Sit-up (Ab Mat)
Light Blue Band Pull ups & 65lb. bar
TIME: 20:23 Not Rx
Ab Work Out: 3 rounds
- 1 min plank
- 30 sec sit ups with ab mat
- 30 sec rest
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