Thursday Nov8/18

REMINDER: PLEASE CLEAN YOUR WORKOUT AREA / EQUIPMENT USED AND PUT IT AWAY. THANK YOU!

Part A – GROUP WARM-UP: 

Emom 9 Minutes 

1-10/8 cal row
2- 10 step ups+3-5 box jumps ( no rebound)
3- 10 russian swing

Specific warm up 

2 Rounds with 1 DB or 1KB
6 one leg romanian deadlift with reach
6 side lunges
6 reverse crossover lunge
6 stiff leg deadlift
6 step up
6 front squat

Part B-   Workout 

4×4 Minutes Amrap 

Amrap1:

50 Double unders
10 DB deadlifts@50/35

Amrap2:
10 DB squats@50/35
10 burpee over DB

Amrap 3:
10 Abmat situps
10 DB step up@ 50/35 ,25″/20″

Amrap 4:
10 DB cleans @ 50/35
10 Box jumps

Rest 3 Minutes between Amraps

 

Part C- Stretching: Coach will lead the class into a cooldown & stretching! VERY IMPORTANT!