No kids class today, see you Thursday for the last day and to pick up your shirt!
A. Warm Up
4 Sets NFT
6/arm Tall Kneeling Filly Press Tempo 30X1
30sec Single Arm KB Overhead Split Stance Isometric/leg
+ Mobility
Seated Shoulder Abduction (Band Pull Aparts)
8-15reps (2sec hold each rep) up to 3 sets
B. Strength
Back Squat
4 sets Every 3:30 minutes
31X1; 2.2 Reps; rest 20sec between 2’s;
*Cluster Set – 4 total reps but you will stop after 2 reps – place the bar back on the rack and then after 20sec, pick back up and continue for the last two reps
**On your top set try to build from last week
C. WOD
4 sets for reps in unbroken sets
Air dyne 20/16 Calories
10-14 Kipping Pull Ups
6-12 Kipping HSPU
16-20 Wall Balls 20/14
rest 90sec between sets
*Aim to complete an unbroken set of each exercise that falls within the rep range prescribed.
**If you lack the HSPU skill, this week scale HSPU back to Kettlebell Push Press
***Pull Up Scale – start with lower reps if needed and or move towards an assisted pull up of some sort.