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