HARDWARE AT HOME

 

WARM UP

 

3 ROUNDS

10 Pose Pulls R

10 Pose Pulls L

10 Pose Pulls JJ

3 Air Squats

3 Air Squats Thumbs on Shoulders

3 Air Squats Hands Behind Head

5 – 10 Push Ups

 

 

PART 1

 

PVC Full Burgener Warm Up

 

5 Down and Finish

5 Elbows High and Outside

5 Muscle Snatch

5 Snatch Lands each height (High, middle, bottom of squat)

 

 

PART 2

 

“The Broomstick Mile”

 

*Performed with PVC Pipe Only

 

For Time

25 Back Squats

25 Front Squats

25 Overhead Squats

400 meter Run

25 Shoulder Presses

25 Push Presses

25 Push Jerks

400 meter

Run 50 Squat Cleans

400 meter Run

50 Snatches

400 meter Run

 

 

OPTIONAL AB SESSION

 

 

 

Accumulate 2:00 in EACH Side Plank

Accumulate 2:00 in Arch

Then…

50 Plank Knees to Elbows (Total)

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