"MACHO MINUTE"
- WARM UP
- WOD
-
POST-WOD
0:30 Push-Up to Down Dog
0:30 Active Spiderman
0:30 Knuckle Draggers
0:30 Jumping Jacks
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)
1:00 Laying Front Rack Stretch
PART 1: Push Press:
5 Sets of 3
*Score = Lowest weight used for a working set
PART 2: "Macho Minute"
On the Minute x 15::
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
- Max Lateral Barbell Burpees
Barbell: (61/43)
*Score = Total Burpees
COOLDOWN
MOBILITY
1:00 Pec Stretch on Wall (each side)
AFTER CLASS
3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions