Friday--first "split" day

Today, we will have split workouts. One class will do plyometrics & agility work for half the period while the other class is in the weightroom. Halfway through class we will switch.

WARM-UP
Plyo warm-up
In weight room:
--barbell warm-up
--shoulder girdle moves w/PVC
--bent over rows

STRENGTH/METCON
We will complete a triplet of 21-15-9 reps. You start with 21 reps of each movement, then 15 reps, then 9 reps. This is done "for time." Please note our levels of work. Work with weight that is appropriate to you!

For Time: 21-15-9 reps of each...
--Thruster
--Pull Ups, Bar Pull Ups or Bent Over Rows
--Burpees

Level 1 = 95#
Level 2 = 75#
Level 3 = 55#
Level 4 = 45#
Level 5 = 2 x 15# dumbbells

Use the same weight for thrusters & bent over rows.