04.13.2017

HEY EVERYONE!

THIS FRIDAY APRIL 14th IS A HOLIDAY, BUT WE WILL BE HAVING A 12(NOON) CLASS FOR ANYONE WHO WANTS TO TRAIN! IT WILL BE A HERO WOD, SO BE PREPARED TO SWEAT!
WE WILL BE OPEN REGULAR HOURS ON SATURDAY THE 15th, AS WELL AS MONDAY THE 17th

HAPPY EASTER!

Warm up:

3 Rounds, 30seconds each:
Football steps
Goblet Squat with KB
KB swing
Superman (rolling)

Mobility:

10:00 cap:
1. Wall Squat or couch stretch 4:00
2.  Goodmorning with empty bar 2×15

Strength:

20:00 – 25:00
Back Squat; Build up to your 20 RM weight
(should be around 60-65% of 1 RM)
ex : 10-8-6-5-3

Then, with that same weight:
15-12-9-6-3 reps
with 2-3 minutes rest in between sets

Finisher:

Tabata (x2)
Back extension
Stiff leg deadlift wight kettlebell