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TUESDAY 12.04.18

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TUESDAY

Warm Up:

before class:

3 sets

20 seconds of single unders into

20 seconds of double unders (or attempts

hold barbell in locked out overhead position for 40 seconds

+

t-spine mob

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crossover activation/ or gymnastic theraband series

in class:

3 sets

3 turkish get ups

6 half kneeling kb bottoms up press each side

9 weighted hip thrusts (double leg)

12 goblet squats

finish each set with

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review press series/ double unders as needed

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3 sets building in weight

5 front squats

5 shoulder to overhead

20 double unders

A.) 6 rounds, 2 mins each of:

10 Front Squats,

10 Shoulder-to-Overheads,

Max reps in time remaining, Double Unders

Rest 1 min between rounds.

LEVEL 1: 95/65

LEVEL 2: 155/115

LEVEL 3: 185/135

Cool Down 1.) 4 rounds not for time of:

10/10 Eccentric Single Leg Squats

20 Alternating Dumbbell Box Step-ups, pick load

*8-10/side eccentric single leg squats

alternating dumbbell box step-ups- heavy

Cool Down 2.) Banded Hip Thrusts 1×100

+

3 mins each side

banded hip flexor stretch

+

quad mash/ smr pecs, delts, lats