7/28/20
7:30am MoFlow with Alyson
Warm-up
2 minutes any machine or run 2 laps
2 Rounds
5 air squats
5 push-ups
5 pausing supermans
2 Rounds
5 air squats
5 push-ups
5 pausing supermans
1 Rounds
:30 second Front plank and both sides
child’s pose, cobra, hip stretch
Barbell
5 RDL’s, 5 Push press, 5 Push Jerks
Weightlifting
Push Press (Weight)
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks
2 Push Presses
3 Push Jerks
Unbroken
Metcon
Metcon (Time)
15-12-9:
Push Press (115/85)
DB Box Step-Overs (50/35) (24"/20")
Push Press (115/85)
DB Box Step-Overs (50/35) (24"/20")
Directly Into…
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")
ADV RX as written
RX DB 35/20 Push Press and Push Jerk (95/65)
