Wednesday, April 4th, 2018

Wednesday, April 4th, 2018


STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

4 rounds of 5 minute AMRAPs, two each of:

(1)  3 rounds of
15 Wallballs (20#/14#)
40/30/15 Double Unders or 60 Singles, then
Max Calories on Assault Bike with remaining time.

(2)  3 rounds of:
15 Kettlebell Swings (55#/35#)
15 Burpees, then
Max Calories on the Rower with remaining time.

Extra Credit

(1)   3 super sets of:

10 Strict Pull-ups
10 Ring Rows
20 Alternating Dumbbell Hammer Curls
“the Brooks”

(2)  3 sets of:
10 Strict Toes to Bar


BURN CLASSES

40 – 30 – 20 – 10 reps for time of:

Kettlebell Deadlift (70#/55#)
Alternating dumbbell Snatch (35#/25#)
Lunge Step
*100 meter weighted carry on each dash.

Jessie Strange

Jessie Strange

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