NOLS Southwest Back in Action

Returned from my weekend vacation back east with friends and returned to the staff of NOLS Southwest rolling in to begin the Fall Season! Some folks were asking about an evening workout so I am going to do a workout solo in the morning and I have set up and evening circuit training. Great to have folks back!!

Morning workout:
Warm-up:
3 minute continuous Turkish Get-Up
10 PVC Wraparounds
10 PVC Passthroughs
1x mod burgener warm up (Clean and Jerk Focus) (45/35)
Strength:
Box Back Squat, 3 Repetitions Every Minute for 10 minutes, 70% of Back Squat
Metabolic Conditioning for Time:
Grace:
30 Clean & Jerks (use a weight that is appropriate for you)
Cool Down:
3 minute row
Mobility:
PVC Shoulder Girdle Mobility Stretch

Evening circuit workout:
Perform each exercise in order for 1:15 to complete a set. Three sets total with a one minute rest between sets.
Jump Rope or Jumping Jacks
Calf Raises
20" Box Jump or Step-Ups
Wall Sit
AbMat Sit-Ups or Abdominal Crunches
Barbell Weighted Good Mornings
Wall Ball Toss

Have a Great Day!!