Reduced Schedule Today:
All Levels Classes at 530,630, 9,11,12,4,5,6 & 7pm. No classes in Southie orange and no Bootcamp. The gym will be open all day if you want to come in at a non-class hour for Open Gym.
Warm-up
Partner up and grab band:
Banded high Knees
Banded Side Shuffles
Banded Lunges
Banded Run
Banded Backwards Runs
Banded Bear Crawl
Banded Run
Skill
GHD Sit-up
Hip Extension
Strength
Deadlift
3-3-3-3-3
– Between sets complete 10 hip extension or supermans
WOD
At 0:00
40/30 Calorie Bike
30 Power Snatches (95,65)
At 6:00
50/40 Calorie Ski Erg
30 GHD Sit-ups or 50 w/ Abmat
At 12:00
400m Run
30 Box Jumps (30,24)
-Each part should be for time. The goal is to finish in under 5 minutes. Athletes can start at different stations
Level 2- 75, 55, 24,20”
Level 1- 55, 35 24, 20”