Blog Search

SATURDAY 12.01.18

By: 0

Warm Up:

before class: 

run 1 mile

3 sets

30 seconds dead-bug alternating arms and legs

focus on maintaining neutral

30 seconds active plank hold on medicine ball

+

t-spine mob

+

crossover activation/ or gymnastic theraband series

in class:

funnel tag (aka triangle tag)

A.) For time with a partner:

3 rounds of:

400m Farmers Carry with KBs (53/35)

60 Kettlebell Swings, 53/35

30 Pull-ups

90 Air Squats

LEVEL 3: (70#/53#)

Cool Down 1.) 3 rounds not for time of:

10 Barbell Rollouts

10 Strict Dips

Cool Down 2.) For time:

100 Alternating Dumbbell Hammer Curls, pick load

Every time you break complete 15 Band Tricep Push Downs.

100 reps total (50 each side)