Tuesday December 1st

Class Link For All Classes

Video Brief

General Warm-up:

AMWUP 5 of 10 Sampson Stretch, 10 KB/DB Good Mornings, 10 Banded Rows (Isometric Rows or light weight if no band)

Mobility:

Hamstring Stretch – 1 min each leg, Lax Ball Shoulders – 1 min each side, Standing Quad Stretch – 1 min each leg. ( ~ 6 min)

Part 1.(~10 min)

Single Arm Pendalay Rows 3 sets of 10 each arm, Rest 90 seconds between sets. (DB should be about mid shin)

WOD Warm-up:

1 Round of 5 Sumo Deadlift High Pull, 1 minute Row/Run/Jumprope, 10 Jumping Lunges (~2 min).

Part 2.(~10-15 min)

5 RFT of 15 Sumo Deadlift High Pull, 250m Row, 12 Alt Jumping Lunges.

Row Alternatives => 200m Run => 150 Speed Steps => 150 High Knees

Cooldown:

Roll Glutes – 1 minute each side, 20 Pass Thru’s (3 min)