Monday---Jan. 4th

WELCOME BACK!!

WARM-UP
2 rounds of:
10 push ups
10 sit ups
10 air squats
then...
30-45 secs each
barbell warm-up
shoulder girdle warm-up w/pvc
lunges
shoulder circles

STRENGTH
Hang Power cleans 5 x 5 @ 60% max ascending
Thrusters 3 x 8
Pull Ups 4 x 8 or max
**supine pull ups

METCON
Time will determine this!!
5-8 minute AMRAP (as many rounds as possible) of:
5 push ups
10 sit ups
15 air squats

Stretch for cool down.