Wednesday 2.3.2016

  Guys class kicking ass with the girls class warming up in the background! 

Guys class kicking ass with the girls class warming up in the background! 

Warm Up

AMRAP 5
Run (down and back)
High Skips
Run
Butt Kicks
Run
Shuffle
Run
Karaoke

With a dowel:
10-15 Dislocates
10-15 OH Squat
10-15 Dislocates in Squat

Mobility:
~ Banded Overhead
~ Banded Squat
~ Scorpion/Iron Cross

Workout

A. Overhead Squat
5-4-3-2-1-1-1, Climbing

B. "Ready, Go"
For time:
30 KB Swings (53/35)
30 Lunge Steps
90 Double Unders
20 KB Swings (53/35)
20 Lunge Steps
60 Double Unders
10 KB Swings (53/35)
10 Lunge Steps
30 Double Unders

Optional Conditioning

4x500m Row, rest 1:45 between efforts

Gatorz Sunglass - Made in the USA