Class schedule update:
-Friday 7:30pm class will be dropped starting this week.
-Sunday: Closed (No classes)
———
WARMUP
20 CALS – AQAP
— THEN —
MINI BANDS
10 – 1 LATERAL SIDE STEPS
(10/10- 9/9. 8/8. 7/7…..1/1)
30 AIR SQUATS
10 – 1 MONSTER WALK
(10/10- 9/9. 8/8. 7/7…..1/1)
30 GLUTE BRIDGES
——
10 ALT LIZARDS
10 DOWN DOGS
:30 SUPERMAN HOLD
:30 HOLLOW HOLD
:20 SINGLE LEG WALL SIT E/S
Then….
Front Squat
Every 2:00 x 5 sets: (week 2 of 3)
3 Front squats @ 79-86% of your 1rm
The goal is for all 5 sets to be at the same weight, but if set 2 or 3 are not challenging.. then go up in weight!
Keep your eyes up, and squeeze your shoulder blades together. The more upright you can keep your torso the better!
Take a deep breath before each lift, and drive out of the bottom!
Then…
4 Rounds:
2:00 Work/1:00 Rest
50 Double under (75 Singles)
12 Toe to bar
Amrap Overhead squat in remaining 2:00
95/65
The bar should be light today.
You must be logged in to post a comment.