Wednesday, November 29 2017

Strength Focus
Clean
Every 2:30 for 3 sets
2 Reps of: Squat Clean w/ Pause at below knee @ 70%
Then
2 Cleans @ 70%
2 Cleans @ 80%
1 Clean @ 85% x 2
2 Cleans @ 75%
2 Cleans @ 85%
1 Clean a@ 85% x 2
Rest 1-2 minutes between each set.

Gymnastics Focus
4 Rounds
9 Toes to Bar
Bike 15 Calories
9 Toes to Bar
Rest 1 Mintue

Cardio and Endurance Focus
15 Minute Row
:30 seconds hard
1:00 easy