Wednesday 11.11.15

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Happy Veteran’s Day to all the men & women who are serving, have served, and gave the ultimate sacrifice while protecting our freedom. Thank you!!!

HEALTH

A. 4 or 5 Sets of:

3 Hang Jumps

3 HPC

MAX Side Plank Hold each Side

 

B. 15 Min EMOM:

10 Wall Ball (unbroken)

5 Burpees

 

On Own: Break Up Into Sets As Needed

45 Total Shoulder Ext Rotations

30 Back Extensions or Good Mornings

Rear Foot Elevated Quad Stretch x 60 Sec per Side

FITNESS

A. 30 Minutes:

Find MAX Clean & Jerk or Power C&J

 

B. Reverse “Fran” 9-15-21

Thrusters 95/65

Pull Ups

10 Minutes Rest

“Fran” 21-15-9

Thrusters 95/65

Pull Ups

UA-12574818-1