Sup Sup! I hope you enjoyed your Saturday and the workout! Please keep documenting your work-outs on paper until I get this new system up! I am really looking forward to it. 

Warm Up:

800m Run (Don’t Row unless absolutely necessary)

D.R.O.M.S

2 rnds

10 Single Unders

10 High Knee (Alternating Legs)

10 Skiers (Jumping side to side)

10 Crosses

10 Double Unders

10 Cats and Dogs

10 PVC Pipe Pass Throughs

10 Good Mornings

10 Push Ups

 

Burgener Warm Up

 

Weight Training: Snatch  6X6X6X6X6 @ 70% of 1RM with 1 minute rest in between

 

Or

 

Speed/Endurance Training: Run/Row 4 miles or Bike 6 miles for time

 

 

Work Out:  “Lynne “ + Love

5 rounds for time

 

MAX Body Weight Bench Press

MAX Pull Ups

MAX Toes to Bar

 

Push YOURself

 

Skill Training:  MAX Height Box Jump

 

Cool Down:

400M Run or Row

Static stretching

Roll out with Foam Roller or Lacrosse Ball

Ice down sore joints

 

*Don’t forget to try and eat a good amount of protein within 15 minutes of working out. A protein/recovery shake can’t hurt! Waiting for some companies that I love to want some attention so I can tell you what I use for supplements and for gear. Until then…standy by for a detailed class on nutrition and supplements.