We opened up an 8am class today to beat the heat…come on in!
Outdoors Primarily
Warm Up
400M Run
Then
Coach led through first round
2 Rounds
-5 Negative Push-Ups (3-5 second count on the way down)
-10 Weighted Hollow Rocks
-10 Lunges with Overhead KB Lock Out Right Side
-10 Lunges with Overhead KB Lock Out Overhead Left Side
Mobility
Chest Rolling and Stretching
Strength
EMOM15
1. 10 Half Kneeling Strict Press Right Arm
2. 10 Half Kneeling Strict Press Left Arm
3. 10 Kettlebell Pull-overs*
*use a medicine ball for upper back support here
WOD
EMOM16
1. 200m Run
2. 16 Goblet Lunges 1.5|1
3. 16 Push-ups
4. 16 Sit-ups
Level 2 – 1|0.75
Level 1 – 0.75|0.5
ADV – SA Ohead Lunge 2|1.5, GHD sit-ups