May 11, 2018

5/11

Warm-up
5-10min Foam roll (Coach led)
-Lats
-Quads
-Glutes
-IT band
Then...
3 Rounds
10 C's & D's
10 Toe touches
:30 Supinated grip bar hang
10 Goblet squats (Light)
*Keep the goblet squat really light and focus on good movement.
Harper (AMRAP - Rounds)
23-Minute AMRAP of:
9 Chest-To-Bar Pull-Ups
15 Power Cleans, 135#
21 Air Squats
400m Run with 45# plate
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
To learn more about Harper click here
*Please do not throw weights on the ground after finishing the run. Also, do not place the weights on the carpet.
**Done as an individual or teams of two. If using a partner, alternate as needed but both partners run 400m at the end of each round.
Optional Accessory
4 sets
60 second weighted plank hold
45 second side plank hold (left)
45 second side plank hold (right)

Site designed and developed by Gerrit Brands