Friday 09/11/18
A. WARM-UP x3
-x20 scissor swings
x20 shoulder openers
-x10 side lunges
-x10 front lunges + thoracic rotation
-x10+x10 hamstring floss
B. EMOM FOR 6MINS
min1: x30 hollow rocks
min2: x20 candlesticks
C. E2M FOR 30MINS (5 rounds)
SET1: 300m/250m row + 10 push presses
SET2: 200m run + 10 HSPUs
SET3: 300m/250m ski erg + 10 pull ups
(RX: 50kg/35kg, Sc: 35kg/20kg , Beg: 20kg/15kg)
6:10 CLASS
A.WARM-UP (same)
B. SAME
C. SAME but
10 push press = 10+10 one arm DB push press
200m run + 10 HSPUs = 0.5km + 15 push ups
10 pull ups = 15 TRX rows