11.4

3-5 minutes of workout prep
foot elevated single leg glute bridge x 10/side
good mornings x 10
Goblet squats x 10 with pause in bottom
KB windmill x 5/side

then

A. Clean; 50×2, 60×2, 70×2, 80×1, 85×1, 90×1, then 3 more attempts for HS
+
“the 50″s”
80 double unders
50 wall balls, 20/14#
70 double unders
50 Push Press, 95/65
40 double unders
50 wall balls, 20/14#
20 double unders

Cool Down
pigeon pose x 60 sec. per leg
calve stretch x 30 sec. per leg
partner pull up bar stretch – accumulate 40 sec.




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