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FRIDAY 11.30.18

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Warm Up:
before class:
3 sets max bear hug hold with a sandbag
march in place while holding
+
3 sets
5-6 reps each side bottoms up kb press
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
complete afap
7 rounds!
10 slam balls
10 sit-ups

A.) 5 Shoulder Press, pick load

Every 2:30 for 12:30.
3-5 reps
sets are building

for both a/b lifts we are using bracketed reps
intention is to hit upper end of rep range
if you can’t complete upper range stay straight across
if you fail rep range, terminate sets!

B.) 6 Sumo Deadlifts, pick load

Every 2:30 for 12:30.
3-5 reps
sets are building

Cool Down 1.) For time:
100 Dumbbell Bench Press, pick load

Every time you break complete 10 Assault Bike Calories.

Cool Down 2.) 3 rounds not for time of:
10 Weighted Hip Thrusts, pick load
10 Ring Rows

Cool Down 3.) Nordic Curls 1×50
+
accumulate 3 mins/side of banded hamstring mob
+
smr pecs, delts, lats