attwpbPre-Class:
1:00 Banded Tricep Stretch Each side
1:00 Banded Hamstring Stretch Each Side
1:00 Butterfly Stretch
Warm Up:
500m Row
2 Lap Run
2 Rounds:
:30 Samson Stretch
15 Glute Bridges
15 Air Squats
Every 3:00 x 7 Rounds:
15 Goblet Squats
12 Power Snatches (75/55)
9/7 Cal Bike/Ski
Two Sets of: Scapular Pull-Ups x 10 Plank Shoulder Taps x 10 Each Side Mountain Climbers x 20 Each Side Then… 900 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 600 Meter Run 20 B
Every minute, on the minute, for 15 minutes (3 sets): Minute 1 – 45-Second Wall Sit Minute 2 – 45 seconds of Goblet Squats Minute 3 – 45 seconds of Good Mornings Minute 4 – 20-Second L-Sit Minute 5 –