Thursday 4.11.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.

• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.

Essentials:
A.
Teams of 2-3
15 min AMRAP
Dumbbell Lunge x 100 ft
Dumbbell Squat x 25 reps
Farmer Walk x 300 ft
Dumbbell Deadlift x 25 reps
*As one person does the amrap another person accumulates as many cal as possible on the Bike. You many switch out on the bike and on the amrap at any point.*

B.
Mobility
Lizard x 1 min Per side
Pigeon x 1 min Per side
Squat Hold x 4 min

Fitness/Performance:
A.
Teams of 2-3
15 min AMRAP
Dumbbell Lunge x 100 ft 35/20
Dumbbell Squat x 25 reps 35/20
Farmer Walk x 300 ft 35/20
Dumbbell Deadlift x 25 reps 35/20
*As one person does the amrap another person accumulates as many cal as possible on the Bike. You many switch out on the bike and on the amrap at any point.*

B.
Mobility
Lizard x 1 min Per side
Pigeon x 1 min Per side
Squat Hold x 4 min