Coaches Note: explain max cal rows in 2 minutes. Max cal rows starts tomorrow. Members need to do this either before or after class. Max cal rows in 2 minutes.
WARM UP
(8 min)
:30 singles + 2L high knee skip + 5/5 act. sampson
:30 singles + 2L butt kicks + 5/5 wide step mountain climbers
:30 singles + 2L karoka + 5 groiners
:30 singles + 2L high knees + 5 roll back to v-reach
MOBILITY
:60/60 couch stretch
:60/60 pigeon pose
STRENGTH
(38 min)
A. Series:
- 5/5/3/3/1 Bench Press (w: 75-95 start) (m: 115-135 start)
- 15 med ball ab throw
- :90 rest
B. Series: 3 Rounds
- 10 barbell strict press (45/65)
- 10/10 db RFE split squats
- 8 rev. med ball throws
- :60 rest
C. Series: 3 Rounds
- 10 bent over barbell rows (65/85)
- 12 db curls
- :30 rest
CONDITIONING
(8-10 min)
2 big block runs (HARD!)