Friday’s Mission

17
Jul

Friday’s Mission

104010 Fitness – Group Fitness

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10: Prep

Warm-up (No Measure)

10min Continous

6-8/arm Half Kneeling Cross Body Dumbbell Press (2111 tempo)

20 sec Side Planks

10 Single Arm DB External Rotation /arm

https://youtu.be/e-Tv8Ya-0u0

https://youtu.be/R9J4hyxxqC0

*

40: Work

A: Push Press (4 Sets of 6 REPS)

TnG (touch n go) reps

**MUST Hold 2 secs OH on EA rep

https://youtu.be/d0d0TWaiukA

*

B: Slow Pull Power Clean (3 Sets of 4 REPS )

Rep Scheme – 1.1.1.1

*4 singles with 5 sec rest between each = 1 set

*Beginner – Start just below knee and/or use DBs

https://youtu.be/GssGV7USgr4

*

C: Metcon (AMRAP – Rounds and Reps)

14 Min WAR:

– 6 power cleans (95/65) from floor, beginners

– 8 shoulder to overhead (push press or push jerk) (95/65)

– 10 back rack lunges (95/65)

– 20 hollow rocks

10: Recover

10min:

1min Adducotr KB Mob / side

1min Adductor Rock Back

1-2min Bike/Row Easy

https://youtu.be/mb-6Ic0pNzM

https://youtu.be/PhhVy97aAvo