New Years Schedule Changes
Friday 12/31: Last Class at 4:30pmSaturday 1/1: All Classes running as usual
The Board
The Strength
- Overhead Squat
- from the rig
- Dumbbell Overhead Lunge
- 8-12 reps means 4-6 Lunges per side - you don't need a big runway to do these. Be mindful of others and go back and forth around your mat as needed so you don't invade the space of others.
- Deep Step-Ups (see video below) These are designed to build streength in the Pistol. Pay attention to the points of performance in the video to receive the intended stimulus
https://youtu.be/irFhqTdhUq0
The Metcon
Light weight and low reps. Move fast and get it done as quick as possible.15 Rounds for Time of:
- Kettlebell Swing
- Burpees
- Reverse Lunges
The Finisher
ConditioningAssault Bike 1:00 ON ~ 1:00 OFF x 4-5 RoundsEffort should be 80% of max
