Amanda Hogan, at the 5am class in May of 2012 at Neville High School. 4 years later and she is STILL working just as hard on the warmups!
Monday
Baseline
ROM drills
30 sec Prying GSQ
10/10 Halos
3/3 Arm Bar
10 Good Morning
10/10 Bird Dog
10 GSQ
10 KBS
5/5 Thrusters
Work Capacity
Single Kettlebell
10 Pushups
5 Cleans + 5 FSQ + 5 Presses- L
10 KBS
5 Cleans + 5 FSQ + 5 Presses- R
8 Pushups
4 Cleans + 4 FSQ + 4 Presses- L
8 KBS
4 Cleans + 4 FSQ + 4 Presses- R
6 Pushups
3 Cleans + 3 FSQ + 3 Presses- L
6 KBS
3 Cleans + 3 FSQ + 3 Presses- R
4 Pushups
2 Cleans + 2 FSQ + 2 Presses- L
4 KBS
2 Cleans + 2 FSQ + 2 Presses- R
2 Pushups
1 Clean + 1 FSQ + 1 Press- L
2 KBS
2 Cleans + 2 FSQ + 2 Presses- R
Durability
Roll neck, upper back, and chest