Friday
🥶❄️ With the upcoming weather, please keep an eye out for any schedule updates. Your safety is our top priority!
A EMOM 20 minutes
min 1- Echo bike 12/9 cals
min 2- Double kb front rack carry 3-4 shuttles @ 53#/35# per hand
min 3- Row 13/10 cals
min 4- Wall walk x3-5 reps or HS walk skill work 40 seconds
B. 3 sets
B1. DB bicep curl x10-12 reps
B2. Single arm Banded tricep pushdown x20 reps/arm
B3. Plank on elbows 45-60 sec
Essentials
A. Take 12-15 minutes to complete 4 sets of the following:
A1. Barbell close grip bench press x6-8 reps
A2. Tall kneeling Band-Resisted hip extensions x12-15 reps
A3. Bent over DB reverse flys x15-18
+
B. 14-21-28-35-42
Mountain climbers
25-20-15-10-5
Dual DB/KB deadlifts
100-80-60-40-20
single under jump rope