Friday, May 26, 2017

Jordan's last day

Jordan and some of the other bad ass women
Be sure to come to the 4:15 class today for Jordan's last day. Wish her well on her trip to Washington.

From now on, you're going to have to read my writing on the chalk board - sorry about that.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-2-3x2

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

5 rounds with full recovery
5 heavy front squats
5 tall box jumps
1 heavy farmers walk to the red door



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