4.3.17

REMINDER: 3pm class is cancelled going forward. This Thursday at 7pm we will be starting a second weightlifting class! Class will start at 7pm sharp! Please come EARLY to warm-up

Individual warm-up
200m row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts
10 lunges w/rotation

Group warm-up
5 lunge to hamstring stretch
10 standing windmills
:45 hip distraction w/band
10 legs swings
:45 front rack stretch w/band
20 lat pull downs

A.Strength
Front Squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 3 reps @ 85%
Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.

B. Conditioning
21-15-9
Calorie row
walls balls 20/14
toes to bar