21 May Advanced Class (Obj: Strength Endurance)

Warm up well

Pullup Ladder 2 – 16 (X2’s)

4X

·          Barbell Deadlifts  10

·          Clapping/Plyo Pullups   10

·          Dbl KB C&P

·          Dbl SB Bearhug Squat 10

·          Rest :60

2X

·          SB Sprawl to Clean 15

·          Rest :45

2X

·          SB Alt Lunge (Zercher)  10 l/r

·          Rest :60

4X

·          Jump rope :30

·          Rest :30

*SB = Sandbag

Cool down/ stretch