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Member of the month: Dominque Vitalli
Congrats!! Hard worker! Great attitude! And progressing nicely in all her movements! Keep up the great work Dominque!!! Coaches are all proud of you!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– db ext rt
– handstand kick up
– hollow hold
– 100m run

FITNESS-
A.  Snatch grip behind the neck push press x 2 reps + OHS x 1 w/ 5 sec. hold in bottom x 3 sets
B. OH DB press x 8-10 reps x 3 sets, rest 60 sec.

+
3-5 sets
100m run @ 60%
15 sit ups @ 70%
50 jump rope singles @ 80%
8 burpees @ 90%
100m run @ 100%
rest 60 sec bt. rounds

PERFORMANCE-
A.  Snatch grip behind the neck push press x 2 reps + OHS x 1 w/ 5 sec. hold in bottom x 3 sets
B. Strict HSPU x 8-10 reps x 3 sets, rest 60-90 sec.
+
4-5 sets
200m run @ 60%
15 t2b @ 70%
40 double unders @ 80%
8 burpees @ 90%
175m row/200m run @ 100%
rest 2 minutes bt. rounds




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