12.12.19

RSVP for Saturday here.

A. Warm Up

Aerobic Warm Up

3 sets

Row 90 seconds 75-80%

Rest 60 seconds

Then

3 sets

5 PVC or Barbell Overhead Squats

10 B-Stance Hip Thrust/leg

15 DB Frog Pump

B. Strength

Overhead Squat

3 sets of 4 reps @ 4141 Tempo

C. Conditioning

3 rounds for time of:

10 Russian KBS 70/53

20 Double Unders 2:1

10 Goblet Squats 70/53

20 Double Unders

10 Burpees

20 Double Unders

-1 minute rest between rounds-

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