Updated: Jan 25, 2020
Four sets of: Deadlift x 5 reps Rest 20 seconds L-Seated Dumbbell Press x 5 reps Rest 3 minutes
For time: 10 Handstand Push-Ups 20 Thrusters (95/65 lbs) 30 Kettlebell Swings (32/24 kg) 40/30 Calories of Assault Bike or Skiing 30 Kettlebell Swings (32/24 kg) 20 Thrusters (95/65 lbs) 10 Handstand Push-Ups
“Great things are done by a series of small things brought together” Pre-Class: 2:00 Cardio 1:00 Wrist Stretches 1:00 Low Back Twist Warm Up: 5 Rounds 20 Single Unders 5 Slow Burpees Build To A Heavy
“Things may come to those who wait, but only the things left by those who hustle.” 10:00 Stretching & Skills Practice 3 Rounds: 500 Meter Row 20 Kneeling Shoulder to Overhead 10 High Jumps
“The same boiling water that softens the potato hardens the egg. It’s what you’re made of. Not the circumstances.” Pre-Class: 2:00 Cardio 1:00 Wall Pec Stretch 1:00 Thoracic Spine Opener 1:00 Front Ra