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Reminder today starts our new schedule of classes.  Cardio Core class is tonight at 7pm!!!

Warm up:  (10 min cap)

2 rounds

100 Single Under

15 Banded Glute Bridge

25ft DB March 35/25#

 

Strength:  

Front Rack Reverse Lunge

4×8 (each)

Superset with

Barbell Lateral Lunge

4×10 (each)

  • focus on getting low in the lateral lunge.  Start with empty bar.  Using DB’s is acceptable if needed.

Metcon:

AMRAP 13

25 Burpee

35 Wall Ball

40 Overhead Plate Lunges 45/25#

45 Double Under

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Cardio Core 7pm!

with a continuously running clock
0-15min…
3 Rounds:
15/12 Cal Bike
15 DB Cleans
10 Burpees15-30min…
4 Rounds:
250m Row
12 Burpees
12 Heavy Russian KB Swings

30-40min:
Tabata Ball Slams (4min.)
immediately into;
Tabata Reverse Sit-Ups or TTB (4min.)
immediately into;
Plank (2min.)

You need at least 1min. rest before the next station. If you are not done yet, stop and rest. Scale as needed.