Friday 10.5.18

 Crimson H. & Valerie T.

Crimson H. & Valerie T.

  • FRIDAY NIGHT BBQ STARTS AFTER 5:30 PM CLASS! BYOM (Bring your own meat)

Squat Warm-Up:
1.Air Squat w/Elevation - 5 reps w/ 3 sec hold @ bottom
2. Bent Knee Ankle Rocks 5 + 10 second hold on last rep/side
3. Bottom Squat Hold w/support - 30 seconds total
4. Internal Hip Push - 5 reps unassisted + 10 second hold on last rep/side
5. Extended Plate Squat w/Elevation into Overhead Stretch. - 5 reps with 3 second pause in bottom/rep

Strength:
Every 2:30, for 15 minutes (6 sets):

Front Squat x 3 reps
*Sets 1-3 @ 75%
*Sets 4-6 @ 80%

WOD:
30-20-10:
Wallballs 20/14 @ 10/9 ft.
Kettlebell Swings (53/35)
Calorie Bike

Mandi Reading