Warm up:
100 double unders or 300 single jumps
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions
Stabilizer:
50 STRICT pull ups - yes this is a stabilizer for you guys
Squeeze your core tight, your butt tight, and pulllllllll!!!!
Strength:
Power clean
3-3-3-3-3
Get heavy because....
Squat clean
2-2-2-2-2
Metcon:
This comes compliments of one of our newest members Dominic and his home gym in NorCal
"Ghost"
6x
1 min max calories on the rower / airdyne
1 min burpees
1 min double unders
1 min rest
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