Grunt/Comp Class 11/23/19

720 Athletics – Grunt/Competitors Class

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Warm-up (No Measure)

Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session

Close grip bench press (15min to build 1RM)

Type the details of the weightlifting
*After 1 RM

1 max set at 80% 1RM

*rest 60sec

1 max set at 60% 1RM

Accessory

A. 3 sets:

20 Banded Russian KB Swings

*Build both KB and band as needed

*Immediately into B

B. 3 sets:

4/side SL broad jump (8 total)

*Land on two feet

*rest 60sec before C

C. 3 sets:

10 Barbell Rollouts

*rest 30-45sec before A

Metcon (Time)

5 rounds:

15/10 Cal Row or Bike

10 Burpees

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