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Wednesday, January 10, 2024

Wednesday

Reminder

Due to unexpected circumstances; there will be no 6:30pm class tonight. We are sorry for the inconvenience.


A. Take 15 minutes to complete the following

Back Squat

x3 @ 80%

x2 @ 85%

x1 @ 90%

x3 @ 85%

x2 @ 90%

x1 @ 95%

B. 12 minute AMRAP

3 rounds

15 Kb swings @ 70#/53#

20 Push-ups

+

2 rounds

20 Goblet Reverse lunges @ 70#/53#

10 toes to bar or 10 v-ups

+

1 round

25 Goblet Squats

5 bar MU or 15 reps of your toughest pulling movement


Essentials

A. Tabata 20sec of work followed by 10sec of rest x 8 sets/movement; rest 1 minute between movements:

     EB for calories

     Abmat Sit-ups

     Pushups

B. Complete 3 sets:

     B1. 15 DB bent over reverse flies

     B2. 15 DB side lateral raises

     B3. 10/arm alt Hammer curls

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