Warm-up:
Skip Rope 2 minutes
Crossover Symmetry
Pigeon Stretch each side
Group….
200m Jog
10 Inch Worm Spidermans
10 Squats
Samson Lunges Down
High Knees Back
Review Squat and Rows
Strength and Skill:
Four sets of:
Back Squat x 6-8 reps @ 3 sec descend
Rest 2 minutes
Pendlay Rows x 5-7 reps @ 2 sec decend
Take 16 minutes to complete.
Fitness:
Three sets for times of:
Run 400 Meters
Rest 2 minutes
Performance:
“Little Bear”
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets
The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
*While we are recording weight, we are focused on quality movement under load.
Mobility:
Mash Quads and IT Bands
Couch Stretch
Roll hamstrings and glutes
Box Brief:
****
Congrats to our June Commitment Club! Summer is a hard time to stay consistent…awesome work to these folks who attended (and checked in to) 18 or more classes!
Adrian McNulty
Becca Lopez
Chrissy Williams
Eric Fleming
Erica Larsen White
Holly Elizabeth Hooks
Katalina R de O
Kate Sweeney Sanders
Kirk Wascom
Laura Little-Howard
Mark Howard
Mindy Staples Bassham
Richard ONeil
Stephen Hopkins
Wesley Champion
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