Reminder!  Tomorrow we are holding the Split Jerk Technique Class at 11:00am.  Come out and find your inner jerk!

Group Warm-up: Lacrosse Ball rolling 30 Kettlebell Swings 10-15 burpees Arm Swings + Circles Leg Swings Torso Rotations

Movement Prep: A1. T-Spine Mobility A2. 12 Wall Slides

Strength: A1. Dumbbell Press 4 x 8-10, rest 90 sec A2. Ring Rows 4 x max, rest 90 sec


“The Burpee-Wall Ball Challenge” Teams of two will play FIVE two-minute rounds, with two minute rest periods between rounds, for max reps of: Wall Ball Toss and Burpees

(Teammates will stand shoulder-to-shoulder. One partner will perform a wall ball toss off the wall to their partner and immediately perform one burpee. Teams will repeat for as many reps as possible, counting only those reps in which the ball clears the chosen height target and is caught before touching the ground. There will be a two-minute rest period between each of the five rounds.)

Strength Athletics:

A1. Barbell Press 4 x 2-4, rest 90 sec A2. Chin-ups 4 x 4-6, rest 2 min (grip with palms facing you)

B1. Metcon with Group

C1. Powel Raise 3 x1 2-15 [4020] – rest 60 sec C2. Seated External Rotation 3 x 12-15 [4020] – rest 60 sec C3. Front Plank 3 x 90 sec – rest 60 sec