Warm-up:
Individual….
Assault Bike 2 Minutes
High Box Step Ups
Box Top Pigeon Stretch
Group….
Samson Lunges Down
Perfect Stretch Back
15 Hollow Rocks
15 Squats
Strength and Skill:
Four sets of:
Walking Lunges with DBs x 20 steps
(use the heaviest DBs you can handle while maintaining controlled form)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds
Fitness:
30 Cal Row or bike
immediately followed by…
Three rounds of:
10 Goblet Squats
10 Alternating Reverse Lunges with Kettlebell
immediately followed by…
30 Cal Row or Bike
Performance:
For time:
30 Cal Row or Bike
30 Front Squats (Heavy)
30 Box Jumps (High)
30 Cal Row or Bike
Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.
15 min cap.
Mobility:
LAX to Glutes
Pigeon Stretch each side 1 minute
Couch Stretch
Box Brief:
****Paleo Challenge start January 9th, don’t forget to sign up. Ask Rachel for details.
****Refer a Friend promotion runs through January 8th…if your friend signs up for Jump Start Training before then you get a month free!
*****Skill Series is coming up with Allyson and Tiffani starting January 21st for 4 weeks meeting each Saturday morning.
****The Commitment Club.
In order to be a part of the monthly club…you must attend a minimum of 18 classes in a given month. The club participants will be determined by the zen planner attendance tracker so you MUST check in to class for it to be counted.