Sign up now for the seminar with Coach Rick Scarpulla!
Athletes of all abilities welcome!
Warm-Up:
2 Hang Power Cleans OTM for 10 mins
Strength:
Squat: 8-10 x 2, 80%
Speed DL: 10 x 1, 85-90%, 1 rep every 30s
Inverse Curls: 4 x 6-8
Conditioning:
4 Rounds for Reps:
60s max Lunges 135-185#
60s max Sit-ups
60s max Ring Rows
Finisher:
Light band hams or reverse hyper
Light Tri's
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