5.17.2019

Victoria Day Long Weekend Hours:

Saturday: 8am – 11am Open gym
Sunday: 8am + 9am Super Session with Coach John
Monday: Offsite workout at 9am! (details to be announced)

Warm up:

12:00 running clock
200m run
5 Single leg Kbell deadlift Left
5 Single leg Kbell deadlift Right
10 Yoga push up
10 Dowel/barbell Kang squats

Skill:

EMOM 8:00 (.30 work/rest)
V1: Double unders practice
V2: Max reps double unders
V3: Monthly Challenge!

Conditioning:

Friendship Friday (by Coach John)
With a partner:
3 Rounds (24:00 total)
08:00:00
Run 800m together:
then AMRAP, one person completes a round at a time:
5 Kettlebell swings (AHAP)
10 Alternating Renegade row (AHAP)
15 Air Squats

Recovery:

4:00 (2:00 L/R)

Overhead rib mobilization

Posterior chain floss