Lifting tonight with Coach Rachel
DID YOU SIGN UP FOR THE PUMPKIN RUN THIS SUNDAY ????
Warm up
10 PS KNEELING BANDED PULLS FROM TOP 10 SEC HOLD LUNGE POSITION PLUS 1 HOP 2X EACH SIDE 2 WALL WALKS 10 SASL BAND PULLS 10 AIR SQUATS WITH 3 SEC HOLD AT BOTTOM
Strength
- weighted pull overs
- 20x plank roll outs on Stability Ball
4 rds
Back Squats x 8-10 reps @ 2/0/1 Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2/1/1 Hollow Rocks/Hold x 30-45 seconds Rest 45 seconds
Five sets of: get a partner
30 seconds of Assault Bike Sprints 30 seconds of Rest 30 seconds of Row Sprints 30 seconds of Rest