EdgeMatic Images  Chandra

EdgeMatic Images

Warm-up: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift ,
Health and Fitness
A.Four sets:
A1. 60 seconds Double-Under Practice, rest 60s
A2. 30-60 seconds Upside Down work (HSPU, Negatives, Holds, Walks, etc.), rest 60s

B. For time:
20-lb. medicine ball cleans, 42 reps
21 Push ups
20-lb. medicine ball cleans, 30 reps
15 Push ups
20-lb. medicine ball cleans, 18 reps
9 Push ups

A1. 3sets:
3×5 Clean pull to knees

A2. Five sets:
Clean x 1.1.1 reps, rest 10-20s between reps (choose power or squat depending on individual) 
Rest 2-3 minutes

B. For time:
21 Power Cleans
21 Push ups
15 Power Cleans
15 Push ups
9 Power cleans
9 Push ups

D. Mobility = Couch x 2min each, Chest smash on wall with lacrosse ball