The warm-up for class will be the Advance Rehab warm-up. To find out what group your in, what the exercises are and demo videos, check out this link.
RP: Light Training Day
Essentials:
A.
12min
Every 40 sec
1. 4 Dumbbell Snatch Right Arm + 50ft Dumbbell Overhead Walk
2. 4 Dumbbell Snatch Left Arm + 50ft Dumbbell Overhead Walk
B.
5 Rounds For Time:
Assault Bike x 12 cal
Jumping Pull Ups x 12 reps
Fitness:
A.
12min
Every 40 sec
Slow Pull(5 sec) Power Snatch + Power Snatch 70%
B.
5 Rounds For Time:
Row x 30 cal
Chest to Bar x 12 reps
Performance:
A.
12min
Every 40 sec
Slow Pull(5 sec) Power Snatch + Power Snatch 70%
B.
3 Rounds For Time:
Assault Bike x 21 cal
Muscle Up x 12/9 reps
Competitor Session 2:
A.
3 Sets
Hollow roll to Arch x 14 reps
Rest 2min
B.
5 Sets
Hang Muscle Snatch x 5 reps
Rest 2min
C.
12min
Every 30sec
1. Muscle Up Transition x 5 reps
2. Russian Dip x 2-3 reps