Wednesday, January 25th 2017

Scheduling Note:

There will be no 12:15pm class this Friday(1/26).  The gym will be closed all day Saturday (1/27)

 

Warm-Up:

5 x (:50/:10) on Assault Bike

 

Movement Prep:

Wall Lat Stretch x 30 seconds

Banded Hip Flexor Stretch - 1:00 p/leg

Glute Bridge x 10

Marching Glute Bridge x 5 p/leg

Seated Shoulder Rolls x 10 each direction

Scapular Push-Ups x 8

Strength:

4 Sets of:

Goblet Split Squat w/ Rear Foot Elevated – 8-10 Reps p/leg

Rest 45-60 seconds

Supine Ring Row – 8-10 Reps @ 3111

Rest 45-60 seconds

Dumbbell Pull Over – 12-15 Reps

Rest 45-60 seconds

KB Crush Curl - 8-12 Reps

Rest 45-60 seconds

Conditioning:

Tabata Intervals on Air Assault Bike

2 Blocks of:

8 Rounds of (20 seconds All Out Sprint/10 seconds Recovery)

Rest 4 minutes between blocks