Deficit Lunges 12min 4 each leg, static or step up.
*Front foot elevated on 45lb plate.
*Key is to drive through the heel.
*Back leg is for balance.
6 rounds x 2min
-Start at half your body weight and build each round.
-Inbetween each round 20 clam shells with bands.
30 Rounds for Time (with a Partner)- 30min time cap. Or to the end of class.
3 Bar Facing Burpees
3 Power Cleans (135/95 b)
3 Front Squats (135/95 lb)
3 PushJerks (135/95 lb)
3 Bar Facing Burpees
Every 5 minutes, complete:
100 meter Partner Run (half the length curb and back)
Rules:
Switch after completing 1 full round! You go, I go!
With a running clock, complete 30 rounds of the prescribed work as fast as possible ("For Time").
Every 5 minutes, complete 100 meter Run with your partner. Athlete must complete 1 full round before switching.
Score is the time on the clock when the last round of the Bar Facing Burpees is completed.
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