0:00 - Intro
0:08 - Squat Clean Thruster
1:31 - Class WOD
2:32 - Home Gym
3:15 - Body Armor
4:26 - Mobility
Squat Clean Thruster
Build to a Heavy Single
"Granola Bar"
AMRAP 12:
7 Bar Muscle Ups
7 Lateral Burpees Over Barbell
7 Clusters (135/95)
7 Lateral Burpees Over Barbell
HOME GYM
AMRAP 12:
7 Double Dumbbell Clusters (50's/35) Video
14 Lateral Burpees Over Dumbbells
Body Armor
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges
Rest 2 Minutes Between Sets
WARM-UP
30 Seconds Each
Active Samson [ Ссылка ]
Up Dog
Active Spidermans [ Ссылка ]
Lateral Squats
Mountain Climbers
Russian Baby Makers [ Ссылка ]
Push-up to Down Dog
Slow Air Squats
Frog Hops
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
[ Ссылка ]
MOBILITY
Front Rack Stretch: 1 Minute
Plate Counterbalance Squat Bottom Hold: 1 Minute
