SHORELINE FC

WARM UP:

2 Minute Bike or Row

Foam Roll Quads and IT + Lax Ball Calves and Glutes

1 RNFT
15 Air Squats
15 Deadbugs
15 Pushups
15 Beat Swings

2 RNFT
5 RDLs
5 Hang Power Cleans + Front Rack Stretch
5 Front Squats
5 Push Jerks
3 Updog Downdog

PART 1:

6 Min EMOM

FITNESS

3 Power Cleans + 3 Front Squats + 3 Push Jerks 115/75 or 95/65 or 75/55

SPORT

3 Power Cleans + 3 Front Squats + 3 Push Jerks 225/155 or 205/135 or 185/115

PART 2:

FITNESS

20 Total Rounds for time:

With a Partner. P1 works for 1 Round. Then Partner 2 works for 1 Round.

9 Power Clean and Jerks 95/65 or 75/55 or 65/45
35 Double Unders or 35 Single Unders

SPORT:

45 Cals on Assault Bike
15 Ring Muscle Ups or Bar Muscle Ups
Farmer Carry Around the Building Pair of KBs 70/44 or 53/35
30 Cals on Assault Bike
10 Ring Muscle Ups or Bar Muscle Ups
Farmer Carry Around the Building Pair of KBs 70/44 or 53/35
15 Cals on Assault Bike
5 Ring Muscle Ups or Bar Muscle Ups
Farmer Carry Around the Building Pair of KBs 70/44 or 53/35

Coach led Static Stretch