Friday, August 12th 2016

The 12:15pm and 4:30pm classes will be canceled today.  5:30pm class will be held as normal.

 

Warm-Up:

3:00 Air Assault Bike @ Easy Pace

20m Walking Lunges

20m Reverse Walking Lunges

Lateral Lunge x 10

 

Movement Prep:

Standing Quad Stretch x :30 p/leg

Pigeon Stretch x 1:00 p/leg

Elevated Calf Raises – 1 x 10 p/leg

 

Strength:

Barbell Lunge-

Build to a weight that feels challenging for 3 Reps per leg

Then:

6 Sets of 3 Reps p/leg

Immediately follow each set with 20m Sled Push @ 80-100% body weight

 

Conditioning:

5 Rounds of:

1:00 Split Jumps for Max Reps

Rest 30 Seconds

1:00 DB Renegade Row for Max Reps

Rest 30 Seconds

1:00 Jump Rope for Max Jumps

Rest 30 Seconds