TUESDAY May 21

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SATURDAY

WARM UP

5 Intervals Row

:50 sec easy

:10sec Hard

then

5 HANGING SCAP RETRACTION

5 KIPPING BAR TAP

5 k2E

10 G2OH

15 Squat therapy

3 sec down, 2 at bottom 1 up

Strength

Back squat – 4 x 5 @ 83-85% rest 3-5 minutes between sets

Conditioning

2 Rounds

5-minute AMRAP

10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

(cal) ROW

Russian KB swing @2x 53/35 lb

Toes to bar

Rest 5-minutes in between rounds

THURSDAY

ANNOUNCEMENT :  5:30 HIIT CLASS WILL BE CANCELLED FOR TODAY THURSDAY MAY 16th

*ALL OTHER CLASSES ON SCHEDULE

 

WARM UP

ROW 5 intervals

:50 EASY

:10 sec Hard

Then

5/5 DB Windmill

5/5 DB Single Leg Deadlift

Mobility

3rounds Lunge Flow

STRENGTH

Sumo deadlift – 9 x 3, 1 x 3+ @ 67.5-77.5%, go every 2 minutes

WOD

5 Rounds For Time

50 DU

15/12 CAL ROW

15 Box jumps 24/20