Wednesday, 4 July, 2018

Happy 4th!  9am and 10am classes only today!

Workout of The Day

WARM UP:

20 Sit Ups

20 Hip Circle Steps Each (f,b,l,r)

20 Banded GMs

20 Lunge Mornings PVC

Minute Jump Rope

SKILL:

Deadlift Progression with PVC

3 Deadlift (light)

10 Double Unders

3 Deadlift (moderate)

10 Double Unders

3 Deadlift (75%)

WOD:

Every Minute on the Minute for 15 Minutes:

Deadlift + 15 Double Unders

Rounds 1-5: 75% x 2 Reps

Rounds 6-10: 80% x 2 Reps

Rounds 11-15: 85% x 1 Rep

Drop the weight to 50% and perform as many reps as possible against bands.

COOL DOWN:

Double LAX Ball Low Back Smash (2 min)

Superfriend Hamstring Smash (1 min each leg)