6am, 9:30am and 4pm classes are on today, 5pm and 6pm are not. Merry Christmas Eve!!
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 10 Reps Shoulder + Hip Extensions
https://www.youtube.com/watch?v=wW-GAz2CTCM
Then;
2 Sets of
10/10 Banded Psoas March
10 Hollow Ups
10/10 Shoulder Touches
https://www.youtube.com/watch?v=bphdlQyCfnI
Metcon (2 Rounds for reps)
EMOM 10
Odd: L-Sit Rope Climb or L-Sit Pull Up
Even: Deficit Push Ups (on 45 lbs plate) or Push Up
Score is least reps for each of the movements.
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Min:
3 Deadlift @ 155/105
2 Power Clean
1 Push Jerk
200m Run
Rounds should be less than 2 min in the beginning.
Variation 1:
@115/85
Variation 2:
@75/55
100m