Wednesday October 28th

How much sleep do you get on a typical night?

Sleeping a “full” 8 hours gives your body time to recover and reset your hormones

Ghrelin- the hormone that makes you hungry is increased when you don’t get an adequate amount of sleep

Leptin- the hormone that makes you satisfied is decreased when you don’t get adequate amount of sleep

Cortisol- your stress hormone is increased when you don’t get adequate amount of sleep

To summarize, you are hungrier, more stressed and less satisfied with what you are eating when you don’t get adequate sleep!

General Warm-Up:

Tabata Air Squats.

Mobility:

Frog Stretch – 1 minute, Figure 4 – 1 minute each side.

Warm-up 2:

3 rounds of 5 Jumping Squats, 5 Inchworms w/PU, 5 V-Ups.

Barbell Squat Warm-Up: Coach led barbell Back Squats.

Part 1:

Back Squats – 5 x 5 @ 70% 1RM, Resting 2 min btw. (From the Rack)

Warm-Up 3:

8-10 KBS and 8-10 Ball Slams

Part 2:

AMRAP 9 – 15 KBS, 21 Slam Balls.

RX 53/35, 30/25+, L2 44/26, 25/20, L1 35/18, 20/15

Scale:

KBS => RKBS

Cooldown:

Foam Roll Back (Low/Mid/Upper)

Notes:

Part 1 should be at ~70% 1RM, know your 1RM coming to class. 70% is moderate. Part 2 is a long sprint. Try getting as many unbroken KB sets as possible. Ball Slams will pump the HR so be careful with your pacing.