Fitness Friday 12/16/22

THE WEATHER

Please remember if we should ever cancel classes due to inclement weather, you will be sent a text, emailed, it will be announced on our member only app and the class will be removed from our schedule.

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THE MOBILITY

IT Foam Roll

Scapular Mobility (Foam Roll & Lax Smash)

THE WARM-UP

During Board Explanation

CWC

Alternating Lunges

Narrow Swings

Jumping Jacks

Bent Over Reverse Fly

ATVTs

Phelps

For 10:00 to ramp up to Met-Con

:60 Bike set-up cadence and RPM testing

Setting up Depth and choosing weight for Box Thrusters

Toe Raises-->T2B

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THE MET-CON

Every Minute on the Minute for 27:00

1. Max Cal Echo
2. Box Thrusters
3. T2B  

Record each movement separately so we can see where weaknesses may lie....

LACTIC ACID FLUSH

:90 REST

Then:

2 Rounds :60 of each

Bike, Step-Ups, Reverse Lunges

*First round should be light/moderate, your second round should increase heart rate back up again

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THE FINISHER

RDL into Pendlay Row

Dumbbell Shrugs

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