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-