CONGRATS TO MISS SMART LADY OR SHOULD I SAY

DR. JASMINE KIM.  I HAVE KNOW JAS FROM THE START OF THIS

PROGRAM AND I AM SO PROUD OF HER AND GRATEFUL TO

WATCH HER JOURNAL TO GET HERE! WOW!

Weak Skill Day …  What have you been working on?

Have you mastered it?

If no Keep at it before moving on to another weak skill !

12 MINUTE EMOM

DO 2-3 reps and wait for the next minute, EG. T2B do 2-3 x, D/U do jump jump big jump or D/U 5 x

Pull up.. start parallel grip, bicep grip, prone grip … add jumps, bent arms or bands for assistance, use a negative down of 3-5 sec.

Skipping .… 100 SS, 100 alt, 100 right, 100 left, 100 high knees, jump jump big jump, jump jump double under, string them together.  Keep body tight, arms at side and use your wrists for rotation not your shoulders.

T2Bar … start beat swing, emphasis on pushing down and only using shoulders, THEN knee to elbows, once they touch your golden… extend legs and touch bar…..KNEES to ELBOW is needed to maintain your swing 🙂

HSPU... start with bench flutter kick, wall walks, then turn away from wall and get up.   Then start getting body very tight and using matts for a target.

 

Metcon Class

50 side slam wallballs 25 ps
50 double unders/100 skips
50 alternating db snatches into a frontal plain lunge
50ps single leg skips R @ L
25 pullups/ seated banded row / rings/ bands/ bench jumps 
50 high knee skips
50 mountain climbers
50 single skips
50 slamballs (30/20lb)