New Haven Women's Rugby ~ always a hair raising experience!

Warmup: 5 Rounds

7 Sumo DL High Pull with KB

7 Weighted Situps with KB

7 Sumo Goblet Squat with KB

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For Time:

1000 meter row then,

10! of

Squat Clean 135/95#

Dips

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Endurance: meet at ECC @ 6 am

6, 8 or 10 x 10 air squats + run around the building

Warmup: 10!

OLY bar rollouts

Clean Grip sots press

Standing twists with bumper plate

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20 Min AMRAP

3 Bar Muscle Ups or C2B Pullups

6 HSPU's

9 T2B

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OTMx8 minutes 

3 - Back Sqauats @ BW

Warmup: 

3 minutes roll out

30 seconds back extentions

4 minutes of Turkish Get ups

30 seconds HS Holds

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4x3 minute AMRAP's with 2 minutes rest between each round

10 KBS 70/55#

10 Box Jumps and Overs

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3x8 OHS ~ Moderate weight

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Endurance: Meet at ECC @ 6 am

15, 20 or 30 minute out and back