March 7, 2017

A:Warm Up
​
00:00-6:00
30s Jump Rope
10 Air Squats
10 Vertical Jumps
30s Jump Rope
10 Pushups
10 Situps
30s double unders or practice
10 scorpions
10 iron crosses

06:00-12:00
Mobility
Wrist work on floor x 2 minutes
ankle stretch x 1 min each side
Frog Stretch x 1 minute

12:00-15:00
Warm-up presses

B: Shoulder Press (10x2 )
EMOM x 10
Start light and build each set.

C: Rahoi (AMRAP - Rounds and Reps)

12-Minute AMRAP of:
12 Box Jumps, 24"
6 Thrusters, 95#
6 Bar Facing Burpees

In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
to establish continuity across all classes, we will do lateral burpees over bar.