ANNOUNCEMENTS
— Our February on-ramp class begins tonight Tuesday, February 5th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00/Run 400m (Wipe off feet)
II. 2 rounds of
7 x Hindu Push-ups
10 x Barbell Row
10 x KB Swings
III. Mobility
Impact/Focus: Barbell Row
Warm up as needed before completing the following workload of Barbell Rows.
Barbell Row 8-8-8-8-8
Notes: Movement Demo HERE. Complete the repetitions with strict form of the back position.
Post loads to comments.
“Cryoseism”
Complete 21-18-15-12-9-6-3 reps for time of
Burpees
GHD Sit-ups
‘American’ KB Swings (24/16)
Notes: Burpee repetitions will be chest to deck and full extension at the top of the rep or 6″ target will be assigned to the athlete. Rx GHD repetitions will be with one arm extended to the ground for contact.
Post times to comments.
“Barbell Row 8s” : 105#
“Cryoseism” : 22:51 (20kg)
Barbell Rows: 85#
Cryoseism: 18:33 RX