PCF Christmas Party tonight at 5pm! There is no 5:30pm class
Warm-up (No Measure)
Cardio: 3 Mins
Mobility: 1-2 Mins
Then:
20 banded shoulder press
20 banded pull aparts
20 banded OH squats
20 bicep curls
10 burpees
Shoulders Boulders (6×12)
EMOM 12 mins:
1 shoulder press
2 push press
3 push jerk
Ensure you pick a manageable weight where you can go unbroken each minute.
Legnog (AMRAP – Rounds and Reps)
15 back squats 75/55
15 reverse lunges 75/55 (not walking)
15 good mornings 75/55
30 double unders
V1:
55/35#
20 double unders
V2:
35/25 or 15#
50 single unders
This should not be a heavy barbell. Choose your weight accordingly.