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Thursday 9.3.20

Three sets of:

Barbell Glute Bridges x 8 reps

Rest 30 seconds

30 Second Seated Plank

Rest 30 seconds

30 Second Hollow Rocks


25 Kettlebell Swings

20 Alternating Cossack Squats (with KB if possible)

15 Get Ups

2 Sled Drags

2 Rope Climbs

2 Sled Drags

15 Get Ups

20 Alternating Cossack Squats (with KB if possible)

25 Kettlebell Swings

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Friday 9.18.20

Pre-Class: 1:00 Banded Tricep Stretch Each Arm 1:00 Banded Hamstring Stretch Each Side 1:00 Butterfly Stretch Warm Up: AMRAP 8: 5 Inchworm To Push Ups 5 Squats With A 3 Second Pause At The Bottom 10 P

Thursday 9.17.20

Pre-Class: 1:00 Child Pose 1:00 Shoulder To Floor Each Side 1:00 Pike Stretch 1:00 Straddle Stretch 1000 Meter Row/Ski 100 Double-Unders 50 Alternating Dumbbell Snatches (50/35 lb DBs) 5 Rope Climbs 5

4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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