Lift Heavy

 

 

Guess Whats Coming Gang?!

 

SuperStrong 3

Time to get heavy!

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Dynamic warm up 
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups
Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Skill 
All things Handstand
Use spotters.
WOD
Deadlifts
5-5-5
3-3-3
1-1-1.

rest

15 at 50%
rest
Then
30 sec airdyne/rower max effort
30 sec rest.
3 rounds.
Score cals.
Mad mobi 
press ups
Lacrosse your back
Sit on lacross ball
Knee on the wall

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