Monday 01.07.2018

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– Our January On-ramp class begins tomorrow, Tuesday January 8th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

Impact/Focus: Handstand Push-up/KB Swing EMOTM
Complete the following rep schemes alternating each minute between the two movements for 10:00

Odd: 5-9 x Handstand Push-ups (Kipping for Open prep)
Even: 9-12-15-18-21 x ‘American’ KB Swings (Challenging weight that ensures intense work to complete unbroken sets)

Post reps completed to comments.

“Unbroken Design”
Complete for time against a 12:00 clock
Row 500m
12-9-6 of
Push Jerk (135/95lbs)
Row 500m
9-6-3 of
Push Jerk (135/95)
Row 500m

Post times to comments.


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