Classes start at 6:00 am with Rachel and
finish at 7:00pm with Jas teaching yogi/stretch
Warm-up
- 400m Slam Ball or Plate Run
- 50 Double Unders 100 ss
- 40 PVC Overhead Squats20 Push-Ups
20 Beat Swings, externally rotate shoulders
10 Russian Baby Makers
https://www.youtube.com/watch?v=GiKENv5Rgqg
A dynamic drill to help warm up the hips. Set up in a squat stance and brace the midline.
Bench Press
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 50-60%
alternate 8 ps renegade rows
Metcon (AMRAP – Reps) Just because we can
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
Assessory 2-3
- 5 cat cows
- 30sec isometric bird dog holds
- 10 bridges with a long leg level