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THURSDAY 170105

Warm-up:

Individual….

Assault Bike 2 minutes

Crossover Symmetry

10 Dive Bomber Push ups

Group….

Banded Lat Stretch

LAX to Pecs

Inch Worms+Push up Down

Butt Kickers Back

 

Strength and Skill:

Five sets of:

Single-Arm DB Bench Press x 8-10 reps @ 2 sec descend
Rest 45 seconds

Ring Rows x 12-15 reps @ 2 sec descend
Rest 45 seconds
Fitness:

Eight sets of:

30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
Rest 30 seconds

30 seconds of Strict Pull-Ups
Rest 30 seconds

Performance:

Eight sets of:

30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
Rest 30 seconds

30 seconds of Pull-Ups
Rest 30 seconds

 

Mobility:

Mash Lats on Roller

LAX to Pecs and Traps

Roll Thoracic spine

 

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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