Warm Up:
Run 400m
EMOM for 5 Min
8 KB Swings
10 Sit Ups
Strength:
Overhead Squats
10 (pvc)6-6-6-3-3
WOD:
5 Rounds for time of:
10 Burpee Box Jump Overs (24/20″)
10 DB Power Snatch (50/35#)
12/10 Calorie Row or Bike or Ski
Warm Up:
Row 800m
Jog Backwards to end of building and back
30 Jumping Jacks
WOD:
FREESTYLE FRIDAYS!
Create your own workout or make up on you missed… cough cough… MONDAY!
Work on a lift.. hit a new PR and text Nikki about it… the sky is the limit!
Happy Monday!
Hope you had a great weekend…
5 am class starts today! WOO!
Warm Up:
Run 800m
2 Rounds
15 Air Squats
20 Sit Ups
10 Burpees
Let’s Kick this Monday off right…
WOD:
Filthy Fifty! (40 min cap)
50 Box Jumps (24/20″)
50 Jumping Pull Ups
50 KettleBell Swings (53/35#)
50 Walking Lunges
50 Knee To Elbow (not armpit or tricep!)
50 Push Press (45/35#)
50 Back Ext
50 Wall Balls (20/14#)
50 Burpees
50 Double Unders
**Goal under 30 min