REMINDER - There is only one class today at 10am.

Weekly Warm-up 2 Rounds of:

  • 1 Lap Gallop (knees inside hands)
  • 15 Wall Slides (with 3 sec squeeze at bottom)
  • 10 Shoulder Pass Throughs
  • 10 Jumps with Barbell from Clean Jumping Position - arms stay straight (bar touching mid thigh, slight bend in knees, shoulder forward of bar, shoulder blades squeezed together)
  • 10 Barbell Drops from Front Squat Rack position (focus on establishing correct front squat rack position, and notice bar position on the drop. the bar should be kept close, the arms are loose)

Part 1 A1. Dumbbell Press 5 x 8-10 [3011] - rest 60 sec A2. Strict Pull-up 5 x 6-8 [3010] - rest 60 sec

Part 2 6 Rounds for Max Reps:

  • 30sec  Max Kettlebell Swings
  • 30sec Rest
  • 30sec Max Burpees
  • 30sec Rest

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