FRIDAY 01APRIL16  Warm up 2 RNFT 20 Jumping Jacks (full range of motion through shoulder) 4ea. single arm hang from bar about 3 seconds each (if cannot hold body weight with one arm, hold from rings with feet on the ground) 8 banded good mornings 200m run  Strength 20’ find a heavy rack pull below the knee  Accessory  4 sets of 20 rounded banded good mornings   4 sets of 12-15 partner back extensions or max set  Conditioning 7 rounds 7 hang clean 95/65 7 thrusters 95/65 7 toes 2 bar  scale-L1:75/55 L2: 45/35 L3: DB thrusters L4: Goblet squats w/ push up  toes 2 bar- L1: toes 2 ring L2: knees to armpit/raises L3: 30″ L-hang/sit  L4: V-ups

FRIDAY 01APRIL16

Warm up
2 RNFT
20 Jumping Jacks (full range of motion through shoulder)
4ea. single arm hang from bar about 3 seconds each (if cannot hold body weight with one arm, hold from rings with feet on the ground)
8 banded good mornings
200m run

Strength
20’
find a heavy rack pull below the knee

Accessory

4 sets of 20 rounded banded good mornings

4 sets of 12-15 partner back extensions or max set

Conditioning
7 rounds
7 hang clean 95/65
7 thrusters 95/65
7 toes 2 bar

scale-L1:75/55 L2: 45/35 L3: DB thrusters L4: Goblet squats w/ push up

toes 2 bar- L1: toes 2 ring L2: knees to armpit/raises L3: 30″ L-hang/sit

L4: V-ups