Please remember that today we have only one class at 9:30am. See you then!
Warm-up: Dynamic warm-up outside
Mobility: Glute smash with lax ball, couch stretch, super front rack, wrist openers
Strength: Front Squat 5@70%, 5@75%, 5@80%, 5@85% – work percentages off your 1RM. Beginners and visitors should instead perform 4 sets of 5 reps with increasing weight
Conditioning: Against a 30 min clock, broken into three 10 minute blocks:
0:00-10:00
Run 1000m
with the remaining time perform max unbroken KB Swings (32/24)
once you break, rest.
10:00-20:00
Run 1000m
Max UB Pullups
once you break, rest.
20:00-30:00
Run 1000m
Max UB KB Swings (32/24)
once you break, done.
