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FRIDAY 170217

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

15 Dislocates

10 Leg Swings

15 Squats

 

Strength and Skill:

Four sets of the following in 12 minutes:

8 Bulgarian Split Squats (Left Leg) @ 3 sec descend
Rest 30 seconds

8 Bulgarian Split Squats (Right Leg) @ 3 sec descend
Rest 30 seconds

5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 30 seconds

5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest 30 seconds

 

Fitness and Performance:

Three sets for times of:
Run 400 Meters
15 Dumbbell Thrusters (55/35 lbs)

Rest 2 minutes

**Record working time with time cap of 18 minutes.

Mobility:

LAX to Plantar Fascia

Mash Quads

Roll Posterior

 

Box Brief:

*******Starting next Wednesday, February 22nd, we are starting our new class time of 8:30am due to growing class sizes.  We will offer it Monday, Wednesday, and Friday.

********Congrats to Julia and Holly as the winners of our Paleo Challenge!

********THIS Saturday (18th)…we are replacing/upgrading the flooring in the main gym after the 9:30am class.  If you purchased a stall mat those will be ready for pick up at 10:30am.  If you would like a ‘cash out’ to Saturday’s workout please feel free to stick around and help us move 10,000 pounds of flooring…any bit of muscle would be greatly appreciated…and there may be doughnuts.

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