WOW! This colourful lady has been coming to the gym since it opened in 2005,
training with Coach Sonia.
Harriet you rock! Harriet told me she wore the costume so
she didn’t have to work hard! I wonder how that worked out???
Warm up
- ball butt release 2 min per side
- t- spine opener (peanut) work top down.
- 8 broad jumps with plank openers
- 10 ps sots press (small weights, look where your turning)
- 3 rounds
- battle rope
- row
- hanging shoulder retractions
Bottom up Front Squat
Set 1: 8 Reps
Set 2: 6 Reps
Set 3: 4 Reps
Set 4: 6 Reps
Set 5: 8 Reps
partner up n between do skull crushers in hollow rock …. OH YA
LADDER #1
1-10 Incline bench press
10-1 side box jumps
10 banded rows sitting on floor (constant )
LADDER #2
1-10 Strict shoulder press, squeeze your butt
10-1 spit squats back foot on small bench
10 ring rows 0/0/3 tempo (constant)
LADDER #3
1-10 strict pull up, tight body
10-1 Overhead squat, use 15 lbs
10 bottom up push ups (constant) use snake or knees up