11.19.16

NEXT WEEK WE ARE ON A MODIFIED SCHEDULE: See below and the whiteboard!

Wednesday- Last class 6pm
Thursday- CLOSED
Friday- 9am and 10am class only!

Individual warm-up
200m row/run
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 leg hugs

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
10 plank shoulder taps
30 IR/ER shoulder rotations
10 lunges with rotation

A.Strength
Rotate through each station 4x, 16 min EMOM
Station 1: Bottom's up KB carry x 20m each arm
Station 2: Turkish get-up x 2 reps each arm
Station 3: Dips x 5-7 reps
Station 4: FLR on rings x :30

B.Conditioning
3 rounds
400m run
30 double unders
8 burpee to 6" target
12 KB swings 55/35