3/6 Victory Club Workout

Warm-Up -

https://www.youtube.com/watch?v=NNvXA7QhadY&feature=youtu.be

10 minute flow

Jump Rope x 1:00

Kip Swing x 10

Scap Push Up x 10

Bear Crawl (forward) x 10 yrd.

Bear Crawl (Backward) x 10 yrd.

Spiderman x 10 (5 Each leg)

Strength -

https://www.youtube.com/watch?v=fL3hHqM6G10&feature=youtu.be

Deadlift complex

3x deadlift to the knee

3x deadlift from knee to hip

3x full deadlift

Rest 2:00 between each set and execute 5 sets. 

**This will be a progression we follow through March! Start light today and build as you go.

WOD -

https://www.youtube.com/watch?v=17_-es81DEg&feature=youtu.be

DB Hang Clean x 8 (50/35lb.)

Lunge Jump x 10

HSPU x 12

Russian twist x 16

4:00 AMRAP

Rest 2:00

X 3