12.17.16

REMINDER: ALL CLASSES ARE CANCELLED THIS SUNDAY 12/18! COME DOWN TO PROFESSIONAL PERFORMANCE IN GARDEN CITY TO WATCH KIRA, ALEX, PHIL AND DEVIN LIFT IN THEIR FIRST WEIGHTLIFTING MEET! WE WOULD LOVE THE SUPPORT :)

Individual warm-up
200m run/row
10 lunges with rotation
10 groiners
10 PVC good mornings
10 air squats

Group warm-up
5 world's greatest stretch
:45 front rack shoulder stretch
5 inchworm walk outs
10 leg swings
:30 couch stretch
10 jumping air squats

A.Strength
4 Sets:
Front rack reverse alternating lunge x 6-8 reps each leg
Tall box jump x 2- 3 reps (one step into jump or start with feet planted, step down and reset between reps)
-rest 2-3 minutes between-

B.Conditioning
5 rounds for time:
15 calorie row
30 double unders
10 burpees