Nitro Saturday

TODAY Saturday at 10:30 AM is the Winter Meltdown. Many athletes from SRCF will be competing so come down and support them.

*Athletes remember to wear your SRCF Gear to compete and REPRESENT!!!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Push-up (41×1)
– Wall squat
– KB Windmill
– Double under Practice

Then

FITNESS:
A. CG Bench, 5.5.5.5; rest 60 sec
+
for time
500 meter row
30 kb swings
20 squat thrusts

rest 3 min

3 rounds
10 DB push press
75 jump rope singles

PERFORMANCE:
A. CG bench press – build to a max in 10 minutes
+
For time
500m row
30 hang power cleans @ 95/65
30 squat thrust over barbell

-rest 3 minutes-

3 rounds of
10 PP @ 95/65
30 double unders




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