Workout 09/29/21


“Active Recovery/Open Gym”

3 Rounds
500m Row Fast
Rest 1’
300m Row Fast
Rest 1’
200m Row Fast
Rest 3

Core: Chipper
50 GHD Sit-ups
50 Hip Extensions
50 V-ups
50 GHD Reverse Hyper
50 Sit-ups
50 Superman’s

Skill: Clean 2xPVC/ 1xBarbell Optional
Burgener Warmup
3 Down and Finish (Speed thru the middle)
3 Elbows High and Outside (Keep the Bar Close)
3 Muscle Clean (Strong Turnover)
3 Clean Lands 2-4-6 (Footwork)
3 Clean Drops (Foot Work)

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