Reminder: Regular schedule Monday Jan 16th Also……
Tomorrow our Beginner Classes begins Monday, Jan 16th. These classes will be held on Monday, Wednesday, & Friday at 9a/5:30/6:30pm/7:30pm. However, they will NOT interfere with the general class held at the same time. I know you will help make the beginners feel welcomed and part of our community. If you have any questions feel free to ask.
======================================================== GW + COS Then…,
- Thoracic Rotation – 4 x 15 E/S
Superset W/…,
- Star Plank Hold – 4 x :20 E/S
Then…, Back Squat (BOF = Based On Feel) @ 41X2 tempo x 5 sets x 6 reps Then…, “Class Wars Test #2” “Bergeron Beep Test” EMOM For As Long As Possible 7 Thrusters, 75/55# 7 Pull-ups 7 Burpees At the top of each minute do one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute. The class with the highest 2 Male & 2 Female scores win. Extra Credit…, 4 Sets NFT
- Single Leg Cross Body DB Deadlift @ 31X1 x 8-10r E/L
- Double KB Front Rack Step-up 12” x 6-8r E/L
- Hip Extensions – 12-15r
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