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TUESDAY 170103

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.

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