WARM UP
4 SETS (:15 @ each MOVT)
MOVT 1 – Good Mornings
MOVT 2 – Single DB Curl to Press
MOVT 3 – Glute Bridge-Ups
MOVT 4 – Up-Downs
Into…
2 ROUNDS
5 Burpees
5/5 DB Hang Power Cleans
5/5 DB Push Press
10 Walking Lunges
OPEN 25.1
As many rounds and reps as possible in 15 minutes of:
– 3 lateral burpees over the dumbbell
– 3 dumbbell hang clean-to-overheads
– 30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
EXTRA CREDIT
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. During the Open, we will see some additional mobility/recovery. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
FOR QUALITY*
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
-Into-
5:00-10:00
Foam Rolling
*Today’s Extra Credit can be done before tackling 25.1 or it can be done afterwards if you plan on trying the workout again before scores need to be submitted!
(No Measure)