Thursday 12/31 – HAPPY NEW YEAR’S EVE!!!

HAPPY NEW YEAR’S EVE!!!

Last class at 12:30pm – NO EVENING CLASSES!

 

Basic

Three sets of:

  • Bench Press x 8-10 reps @ 2011
  • Rest 60 seconds
  • Supine Ring Row x 8-10 reps @ 2111
  • Rest 60 seconds
  • Bottom’s Up Kettlebell Squat x 5 reps each arm
  • Rest 60 seconds
  • Side Plank x 30-45 seconds each side
  • Rest 60 seconds

For time:

  • Row 1000 Meters/run 800

immediately followed by…

Five rounds of:

  • 20 Wall Ball Shots (20/14 lbs)
  • 10 Ring Dips

 

Performance

Four sets of:

  • Bench Press x 4-6 reps @ 20X1
  • Rest 60-90 seconds
  • Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
  • Rest 60-90 seconds

For time:

  • Row 1000 Meters/run 800

immediately followed by…

Five rounds of:

  • 20 Wall Ball Shots (20/14 lbs)
  • 10 Ring Dips
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