New Years Eve schedule: 8a/9a/10a classes only
New Year Day: CLOSED
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Warm-up (Quickly)
Bike 2:00
Banded Hip Thrusts x 30r w/ :30 Hold
Banded Side Step – Down & Back
Russian Baby Makers x 10
Lunge Walk – Down & Back
Then…,
Strength Work (Build Quickly)
Back Squat 15/12/10/8
*Shorten your rest btw each set. Focus on solid squat mechanics. Less talking btw each set.
Then…,
WOD
OTM x 20:00
Bike or Row :30 Max Cal
5 Power Cleans (BOF = Heavy or Light)
15 Butterfly weighted Sit-ups, 35/25
5 STOH (From the floor based on Pwr Clean load)
15 Db Hammer Curls (BOF)
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