Thursday 12/11 (3:30 and 6:30 Class today)

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
TGU x 2/side
x-band walks x 20
lateral goblet squats x 20

Performance:

A. 12 minute EmOM
odd = DL wave load; 5.3.1.5.3.1
even = 10 sec. AB sprint @ max effort
B. 12 minute EMOM
odd = DB renegade row x 5 reps
even = rope slam x 20 sec.
C. 12 minute EmOM
odd =30 sec. double kb front rack hold @ 55/35# per hand
even = 30 sec. row @ max effort

*one renegade row done on the db’s and is 1 push ups + r/arm row +1 push up + L/arm row while staying in the plank position

finisher:
side plank hold x 20 sec. per side x 2 per side

Fitness:

A. 12 minute EmOM
odd = DL wave load; 5.3.1.5.3.1
even = 10 sec. AB sprint @ max effort
B. 12 minute EMOM
odd = db bent over row x 8 reps
even = rope slam x 20 sec.
C. 12 minute EmOM
odd =30 sec. double kb front rack hold @ 55/35# per hand
even = 30 sec. row @ max effort

finisher:
side plank hold x 20 sec. per side x 2 per side

“Sweat Sesh” – Open Gym 4:30-6:30

30 minutes on the AD
90 sec. @ 70%
30 sec. @ 50%




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