Monday 12.30.2019

Holiday Week Schedule:Monday (12/30): Regular Class Schedule. NO barbell basics.Tuesday (12/31): 6a, 7a, BURN, 9a, NOON (last class of the day)Wednesday (1/1) : CLOSEDThursday (1/2): 8a BURN, 9a, 430P, 530PFriday (1/3): Regular Schedule except NO 630P

"FITNESS"

A. Three sets of:Dual Kettlebell Front Squat x 8 reps @ 3011Rest 60 secondsSplit-Stance DB/KB Romanian Deadlifts x 8 reps/side @ 3011Rest 60 secondsSide Plank x 30-40 seconds each sideRest 60 secondsB. For time:Row 1000 Meters60 Kettlebell Swings30 Goblet Walking Lunges*Compare to 11.5.2018

"PERFORMANCE"

A. Take 15 minutes to build to today's heavy single Hang CleanB. For time:Row 1000 Meters30 Alternating Pistols30 Power Cleans (155/105 lbs)*Compare to 11.5.2018

“ENDURANCE”

4 Minute Bike Erg @80-85% effortRest walk 2 minutesx 4-6 sets*Goal is to achieve the same distance each interval