September 28, 2019 – Strength and Conditioning

A. Chest-to-Bar Pull-Up Max Reps

Max Chest-to-Bar Pull-Ups

*Unbroken
*Performance > muscle Ups
**Abilities > Pull-up Ring Rows/ Supine Ring Pull-ups/ Pull-ups

B. Barbell Thruster 10 Reps

Within 10 minutes:
10 Barbell Thrusters @ Max Load

C. For Time: Wall Ball Shots and Calories of Cardios

For Time:
10 Wall Ball Shots
15/12 Calories of Cardios
20 Wall Ball Shots
15/12 Calories of Cardios
30 Wall Ball Shots
15/12 Calories of Cardios
40 Wall Ball Shots
15/12 Calories of Cardios
50 Wall Ball Shots
15/12 Calories of Cardios

D.

Post Class Optional Midline Skill set
2 NFT of
-25 Ab mate sit-ups *Performance > GHD Sit-ups
-50 Double Unders
-15 HS Hip tap *Performance > 17m HS Walk (across checkers and back)
*Rest 1-2minute btw sets
Scoring: Not Scored

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