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TUESDAY 181016

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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