Lundi 19 décembre 2016

A] Warm-up

B] Strength

4 sets not for time:

20 push-ups

+ 20 total front rack barbell step-up @ 45/35

+ 45 seconds side plank / each side

Note: you can go weighted for the plank. 2 min rest between set

C] Benchmark

Option 1: Elizabeth

21-15-9 squat clean @ 135/95 and ring dips

Option 2: Diane

21-15-9 deadlift @ 225/155 and handstand push-ups

Option 3: Fran

21-15-9 thrusters @ 95/65 and pull-ups