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WEDNESDAY 12.05.18

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Warm Up:
before class:
ski erg
8-10 sets
30 seconds easy (target 30-40 spm)
30 seconds hard effort (target 50-60 spm)
maintain neutral spine position in bottom of stroke!
+
30 seconds each side half kneeling anti-rotation hold
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
complete:
2x 20 second “all out” on assault bike rest 90 seconds between efforts
+
2 sets
50’ spiderman crawl pausing 10 seconds on each side
50’ each side roving plank (ensure neutral spine and keep shoulders stacked over wrists
50’ ape crawl/ hop
15 banded good mornings after each set
+
warm up sets of
db snatch/ lateral bounding over db

A.) For Total Time:
50/35 Assault Bike Calories
— then —
4 rounds of:
30 Alternating Dumbbell Snatches,
15 Burpees Over Dumbbell

LEVEL 1: 35/20
LEVEL 2-3: 50/35

Cool Down.) Not for time:
3 rounds of:
7 Strict Pull-ups
15 Banded Push-ups
Hollow Rock, 30 secs
— then —
Sorenson Hold, 3 mins