If you haven’t had a chance to work with Laura grab her while you can! She is only here for a few more days!!!
Warm up;
Run/row
Good mornings
GHD sit ups
Walking lunges
Mobility:
DROM shoulders and hips
Workout: 7 rounds for time;
15 KB swings
15 power cleans
15 box jumps
Warm Up: The coaches will take you through a selection of line drills and dramatic range of motion exercises to prepare you adequately for the sprints. Make sure those hamstrings are warmed up properly before you hit the first lap.
4 x 200m sprints
Goal: Maintain as close to first lap time as possible
5 rounds:
30 double unders
15 burpees
Add a goat here*
*Your choice! Add another move to make this a triplet but make it one of your goats! You also get to choose the reps.
There will be no evening class on Tuesday night. Take the night off and spend it with your sweetie!
Group warm up
DROM
Hollow rock holds. Rock until you drop!
Good: 30 seconds; Better: 1 min; Best 1:30+
Skill: ME push ups. Get a new PR!
Strength: back squat
WOD: Blake; 4 rounds for time;
100 ft walking lunge w/plate
30 box jumps
20 wall balls
10 HSPU