6:00 am is a whole new world at that time!
Coach Sarah has been with me for 12 years and keep
those early bird at an amazing fitness level!
Very Impressed but not suprised!
You rock Sarah, gym wouldn’t run so
smoothly without you!
PRE CLASS WARM UP
800m Jog -or- 1000m Row Stretch legs and arms
Strength
Take 15 min to find start with 5 rm and go from there, not too fast and not to slow. 1rm single leg squat, front rack position 1 rm strict press, these weights should be the same for both…..
METCON
100m Lunge, Then: 21-15-9 Power Cleans (135/95)(95-65)(65-45)(MW) Push up Then, 800m run/400 m
ADVANCED
100m Lunge, Then: 21-15-9 Squat Cleans (155/105) Push ups weighted Then, 800m run
POST CLASS
400m Suitcase Carry (Heavy DB) – Switch Arms evenly