- Coach Ben
Friday
Warm up
5 min amrap
30 double unders
10 air squats
10 burpees
PREPARE
Cars shoulders - https://youtu.be/NHjza05OLNE
Cars wrist - https://youtu.be/DuolRCJ3wWs
Cars hips - https://youtu.be/5kM-o61Z14I
Strength
3 position power clean
high hang + low hang + power clean (1+1+1 x 12 EMOM)
If you don’t have a bar a ball will work
Med ball clean - https://youtu.be/KVGhkHSrDJo
Perform 5-7 reps every minute in the min x 12 sets
Conditioning
Tabata of (20 sec work, 10 sec rest): Push-ups (4 min) Air Squats (4 min) Sit-ups (4 min) DUs (4 min)
Tabata score is the least number of reps performed in any of the eight intervals. Add the least number of reps from each Tabata together. (Ex. 8 Push-ups, 15 Air Squats, 12 Sit-ups, and 30 DUs = 65 reps)
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