Friday, January 27th 2017

Scheduling Note:

There will be no 12:15 class this Today (1/27) and the gym will be closed all day SAturday (1/27)

Warm-Up:

Row 1000m

 

Movement Prep:

Pass Throughs x 15

Arm Circles x 20

Wall Squats – 2 x 10

KB Bottom’s-Up Press – 2 x 10 p/arm

 

Strength:

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – Strict Chin-Ups x 8-12 reps

Station 2 – Bottom’s Up Kettlebell Carry x 20 meters each arm

Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111

Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

 

Conditioning:

For Time:

50 Calories on Assault Bike