Friday June 5th

Live Stream Link(for all class times) – https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warm Up:

3 Sets of
50 SUs
7 Burpees

Stretch/Mobility:

Lax Ball out Front of Shoulder – 1 minute each side
Shoulder Internal Rotation – 1 minute each side
Calf Stretch – 1 minute each side

Part 1:

3 Sets of 10 Squats with 3 second hold a bottom, 15 Glute Bridges, 10 Supermans, 3 second hold. Rest 90 seconds between.

Specific Warm Up:

  2 Sets of 5 Push Ups, 10 Kettlebell Swings, 20 DUs

Part 2:

AMRAP 15 – 10 Push Ups, 20 KBS, 40 DUs 

RX 53/35, L2 44/26, L1 35/18

Scale:

Push-ups => Box, Knees, KBS => RKBS, DU’s => SU x 2

Notes:

Part 1 focus on doing each movement well. This is not for time, aim for perfection in your movement. Part 2 is a longer AMRAP keep steady, don’t burnout on the pushups, break up into smaller sets for efficiancy, KBS should be unbroken for most rounds.

Cooldown:

Lax Ball on Front of shoulder and Tricep,  Foam Roll Hamstrings