Thursday – MAP 5/5
Warm-up/Prep
+
5 min @ 85-90%
10 Box Jumps @ 20” – step down
10 Cal AirBike
–2:30 min rest
5 min @ 85-90%
10 Burpees
10 Wall Balls @ 15/20lbs to 9/10ft
–2:30 min rest
5 min @ 85-90%
100ft Front Rack Sandbag Carry @ 100/150lbs
100m Run
–2:30 min rest
5 min @ 85-90%
5 L arm DB Snatch @ 35/50lbs
5 L arm DB Thruster @ 35/50lbs
5 R arm DB Snatch @ 35/50lbs
5 R arm DB Thruster @ 35/50lbs
+
To be completed after class on your own: Side Lying Powell Raises @ 3010, 8-12 reps/arm x 2 sets, 1 min b/t – side lying on the floor, not on bench, good range of motion in rotator cuff