Monday- October 30th

Weekly Warm-Up: 10 min. Cap

*PVC Warm-Up

*Hip Mobility Circuit

*Quad Pulls

*Floor Touches

*GROUP 5MIN AMRAP:

- 3 Burpees

- Bear Crawl (down)

- 6 Cossack Squats

- Side to Side Hops (back)

A. (EVERYONE) 3 sets of:

Deadlift x 6-8 reps @ 3011

Rest 45 seconds

DB/KB Z-Press x 6-8 reps @ 2111

Rest 45 seconds

Alternating Reverse Lunge with Dumbbells x 10 reps each leg @ 2010

Rest 45 seconds

B. “Diane”

Complete rounds of 21, 15, and 9 reps for time of:

*225/155 lb. Deadlift

*Strict Handstand Push-Ups

(substitute RING ROWS for HSPU if needed)

C. Cool-Down:

3 Rounds NFT (NOT FOR TIME):

*SLOW 100m Row

*Quad Pulls (down)

*Floor Touches (back)

Stretch/Roll out for 60 seconds each (ask your trainer if you don't know how to stretch these muscles, or don't know what they are!)

*Glutes

*Low Back

*Deltoids

***(Optional) Additional Strength Cycle will be on Tuesday and Thursday this week! Plan to spend extra time at the gym if you choose to do it!

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