Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group…
Banded Partner Runs 4 times each
10 Squats
3 Wall Walks
Strength and Skill:
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 3 sec descend
Rest 45 seconds between legs
Strict Handstand Push-Ups x Max Reps or L-Sit Presses 8 reps @ 2 sec descend
Rest 60 seconds
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Goblet Squats
10 Push-Ups
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
7 Thrusters (115/75 lbs)
14 Russian Kettlebell Swings (24/16 kg)
7 Chest-to-Bar Pull-Ups
Mobility:
1 minute Pigeon Stretch each side
Mash Lat on Roller
Roll Posterior
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.