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Happy Birthday Melissa Bright… 3 Days Early!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

8min AMRAP

10 PVC Goodmornings

20 Hip Circle Bridges

30sec V-Sit Hold

30 Banded Reverse Windmills

1min/Side Thread the Needle

1min Puppy Pose

Good Mornings (4×15 Good Morning *With Light Band)

Side Bends (5×8/side)

Pulling Progression Level 1

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Pushup Progression

*End Goal is 15-15-15-15-15 on Toes OR 25-25-25-25-25 on Knees.

*Must complete 5×15 Pushups AND Complete Pulling Progression Level 1 to move to Level 2.

Each week build on last set

Do not add reps unless completed previous training session

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Metcon (No Measure)

3 Rounds @ 80% Effort

10-20 Plank Ups

20-30 Situps

15m Bear Crawl FWD

15M Bear Crawl BKWD