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FRIDAY 170106

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.

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