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Warm up:
Foam roll for :30 sec:
Quads
Calves
IT Bands
Ball Roll for :30 sec:
Glutes
Triceps
Shoulders
2 Rounds:
10 push ups with rotation
10 seal jacks
10 back roll to straddle
10 GHD sit ups
then
100 m run
Work out of the Day:
10 min AMRAP of:
12 ring dips
12 Hang power snatches
REST 7 MINUTES….then…
10 min AMRAP of:
10 box jumps 24”
10 KB/DB swings 53/35
10 alternating lunges
In the first AMRAP weight options for the HPS are the following:
Men: 95lbs/75lbs/55lbs
Women:75lbs/65 lbs/45 lbs
Teen: 60/50/35
If you need a lower weight than what is written above, you are welcome to load your bar accordingly. Otherwise, you will choose from one of the listed weights.
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Posted by Coach Nicole
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