attwpbOct 13, 20201 min readWednesday 10.14.20"There is a reason between listening and waiting for your turn to speak."Pre-Class:3:00 Foam Rolling Each Side1:30 Straddle Stretch1:30 Butterfly StretchWarm Up:5:00 Cardio 3 Rounds:10 KB Swings10 LungesEvery 10:00 x 3 Rounds:Run 2 Laps2 Rope Climbs30/24 Cal Row20 Double Dumbbell SquatsExtra Credit:21-15-9Cals BikingBar Facing Burpees
"There is a reason between listening and waiting for your turn to speak."Pre-Class:3:00 Foam Rolling Each Side1:30 Straddle Stretch1:30 Butterfly StretchWarm Up:5:00 Cardio 3 Rounds:10 KB Swings10 LungesEvery 10:00 x 3 Rounds:Run 2 Laps2 Rope Climbs30/24 Cal Row20 Double Dumbbell SquatsExtra Credit:21-15-9Cals BikingBar Facing Burpees
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a