Friday, 110918

New Phase of Programming kicks off Monday!

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Warmup:

4 mins bike:

1 min easy

:30 H/:30 E

2 Rounds

4 inch worms

8 Glute Bridges

12 lunges

2 Rounds

12 air squats

8 GHD sit-ups/AbMat sit-ups

4 push-ups w/downward dog

2 Rounds

5 Single DB Front Squats

5 Single DB Push Press

Switch sides

:10 sec HS

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A. KB Front Rack step ups : 6 step each leg; alt after 6 done one side x 4

B. Sled Drag Side side step : 30′ each side x 3 each side

C. Running clock

7 rds of strict “Cindy”

(5 pull-ups, 10 push-ups, 15 air squats)

Into,

50/40 cal bike

25 ring rows

25/20 cal bike

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Post class:

1 mile run @70%

1500m ski erg

1 mile run @70%

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Becomplete:

1. 7 Rounds w/BB

1 Muscle snatch +

1 High Hang Muslce snatch + 1 Snatch balance + 1 OHS

**Bare Bar

2. Every 3 mins

12 “Y” raises

12 “T” raises

12 “W” raises

3. 8-12 alt FWD wall walks into plank x3-4 sets

4. 5 mins lying verrtical on foam roller

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