Thursday, April 27th 2017

Schedule note:

Hey guys.  Since Kristen and I will be a bit preoccupied this weekend with our wedding ceremony (!), there will be a couple changes to the schedule this week.  This Friday (4/28), there will be no 12:15pm class, and we will be having open gym from 4-5:30pm.  Coach Thomas will be supervising the gym but there will be no formal class structure.  If you'd like to get a lift in or a quick workout of your choosing, please feel free.  The gym will also be closed all day on Saturday (4/29).  Apologies for any inconvenience this causes any one.

Warm-Up/Movement Prep:

Foam Roll Quads – 2 minutes

Foam Roll Glutes – 2 minutes

Cat/Cows x 10

Birddogs x 10

Thread the Needles x 10

Hip Rotations x 10

Walking Lunge – 2 x 20m

OH DB Walking Lunge – 2 x 20m

Inch Worms x 10m



6 Rounds For Time:

8 x KB Snatch (4 p/arm)
10 x Ring Dips/Dips
20 Calories on AA Bike
Rest 45 seconds


4 x (:30/:30) Mountain Climbers/FLR

Rest 30 seconds