Aline 16.3 EdgeMatic Images

Aline
16.3
EdgeMatic Images

Warmup: Warm up: CFWU x 2, PVC Pass thru,
Pre-mobility: Ball overhead rib mobilization

Health and Fitness
A1. 3 sets
Dip Squat x 4-5 reps (build through sets, focus on the mechanics of the dip)
A2. 4 sets:
Push Press x 6-8reps, rest 2min

B. In partners, 3 x 3-minute rounds of:
Assault 15-20 calories
10 Shoulder to overhead
Max Pull ups in remaining time
Rest while partner works

Classic
A1. 3 sets:
Jerk dip squat x 5 @ 40%, 50%, 60% (focus on staying upright, on heals)
A2. Every 2 min for 12 min (6 sets) complete:
Push Jerk x 2-3 reps – Suggested loading – Start around 65%
*Build by feel through the sets

B. In partners, 3 x 3-minute rounds of:
Assault 20 calories
10 S2OH (95/65)
Max Pull ups in remaining time
Rest while partner works
Notes: be sure to leave some time for PLU’s, If the Row and S2OH takes you longer than 2.5min then cut either row or S2OH reps back or lighten the load.

D. Mobility: Foam roll, Couch stretch