Warm-up:
Individual…
Row or Bike 2 minutes
Crossover Symmetry
Group…
5 inchworms plus pushup
15 banded good mornings
10 jumping lunges
10 box step ups each leg
15 med ball hamstring curls
With a barbell, 5 reps each: stiff leg DL + DL + split stance good morning + back squat + front squat + bent over row
Review workout and Warmup to your DL weight or KB weight
Fitness:
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees
Rest until relatively recovered, and then…
Performance:
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Time cap of 14 minutes.
Rest until relatively recovered, and then…
Strength and Skill:
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3 sec descend
Rest 30 seconds
Barbell Glute Bridges x 6-8 reps @ 2 sec descend
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds
Take 15 minutes to complete.
Mobility:
Banded Hamstrings
Roll Posterior
Announcements:
-Grace Day this Saturday….all week you can bring canned food donations
-Yoga at the gym this Thursday at 7pm in the Studio area
-Obstacle Course Race (OCR) class this Saturday at 11am $20 to attend
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