12.21.18 Friday

PERFORMANCE/ FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20-30s
Strict Press x 3 reps
Push Press x 3 reps
1/4 OHS w/ Pause x 3 reps
Power Jerk x 3 reps
B. Power Clean + Power Jerk x Touch N Go Reps x Every minute on the minute x 10 minutes
Minutes 1 – 4 x 4 Reps
Minutes 5 – 7 x 3 reps
Minutes 8 – 10 x 2 reps
C. Three Sets:
Zottoman Curl x 10-12 reps
Lying DB Skull Crusher from Floor x 10-12 reps
D.  “White Christmas” 
Complete as many rounds and reps as possible in 5 minutes
7 Burpees
9 Russian Kettlebell Swing 55/35#
12 Goblet Hold Reverse Lunge alternating Legs
Rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes
Max Cals on AB or Row
Rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes
7 Burpees
9 Russian Kettlebell Swing 55/35#
12 Goblet Hold Reverse Lunge alternating Legs
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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