Monday 10/1/18 (Expanded Class Schedule Begins Today!)

New Class Schedule_Monday-Friday_ 6_30AM, 9_30AM, 4_30PM, 5_30PM, 6_30PMSaturday_ 9_00AM.png

Warm-up:

Groin Rocker w/ Rotation x 10/side
Quadruped Hip Circles x 5/side each. way
Banded Hydrant x 10
Mini-Band Deep Squat w/ OH reach x 10
Mini-Band Clock Step (ankles) x 10/side
Ring Rows w/ 3sec. ECC x 10
Bent IYT(2.5-5lbs.) x 10ea.
Prone Walkout x 6

Workout:

A1. Back Squat 4 x 5 @83-87%
A2. Bottoms Up KB Bench Press 4 x 6

WOD:
4 RFT:
500m Row
12 Burpees
21 Box Jumps (24/20)

Post:
B1. 2KB RFE Split Squat 3 x 5/side
B2. 2KB SLRDL 3 x 6/side