Monday 2-12-2018

Class Times: 5am (Joey), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Kenny)

Warm-up:

  • Jump rope 2:00
  • 20 Plate squats, 2:00 total Plank, 1:00 total HS hold
  • Samson stretch, roll-out legs/psoas

Strength:

  • Back Squat
  • 3@ <60, 2@ 70, 1-2@ 80, 1@ 90, 100+% (Find 1 Rep Max)

WOD:

3 Rounds

  • 10 HSPU
  • 15 T2B
  • 30/25 Calorie Row
  • 50 Double-Unders (3x singles)

Mobility:

  • Child pose, Samson, Banded shoulder stretch

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