Monday, 12.02.19 Fu/Fi

Happy Monday! Buddy Week is here!

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Note: we don’t close for weather. Normal gym hours today’s.

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Function / Fitness: (Buddies)

: A. DB suitcase or front rack single leg: 8 reps each leg x 6-8 sets. (One side , then the other)

B. Running clock

AMRAP 5

10 Russian kb swings

10 box step overs w/ KB

Rest 5 minutes

EMOM x 10

Minute 1: 5 burpees + :20-:30 on machine of choice

Minute 2: 12-15 abmat sit-ups

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Post class:

Becomplete:

1. Banded hip Thrusters. 3×25

2. Weighted sled side steps. 30′ x 6x each side

3. Ghd back ext – bar on back snatch grip x 10 reps x 3 sets

4. Superset: Plate OH tricep expression x 8-10 reps + belly to wall Hs hold x :15-:20 hold. X 5 sets

5. Superset: 8 dB bent over rows + 8 dB read sky’s x 4-5 sets

6. Crossover symmetry

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