RW Functional Fitness Training Blogs

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Posted on 10/09/2013 by retronewoods

New Jack Swing(Time)
Start up
2 rds
10 PVC push jerk
10 PVC pass through
10 PVC sotts press(form)
10 knee grab tuck jumps

W.O.D
5rds
10 Kettlebell swings 70/53
10 toe to bar

Skill
5×3 Sotts press-work up to a comfortable weight, but keep it light to focus on form.

Finisher
2 rds
10 Band pull a parts
10 sec Parallel arm stretch L/R
10 hamstring stretch L/ R

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