Thursday 12.28.17

Holiday Hours

Monday, Dec. 25 – Closed

Tuesday, Dec. 26 – One class time at 9 am

Monday, Jan. 1 – One class time at 9 am

Essentials:
A.
3 Rounds Not For Time:
Advanced Rehab Movement 1 x 10 reps
Single Leg Ring Plank x 30 sec per side
Advanced Rehab Movement 2 x 10 reps
Hang From Bar x 30 sec

B.
20min EMOM
1. Side Plank x 20 sec per side
2. Wall Sit x 30 sec
3. Opposite Arm Opposite Leg Crawl Hold x 20 sec per side
4. Ring or Bar Support Hold x 30 sec

C.
Mobility
Foam Roll
– Right Hamstring x 1min
– Right Glute x 1min
– Right Calf x 1min
– Left Hamstring x 1min
– Left Glute x 1min
– Left Calf x 1min
Seated Straddle x 2min

Fitness/Performance:
A.
3 Rounds Not For Time:
Advanced Rehab Movement 1 x 10 reps
Single Leg Ring Plank x 30 sec per side
Advanced Rehab Movement 2 x 10 reps
Hang From Bar x 30 sec

B.
20min EMOM
1. Side Plank x 20 sec per side
2. Weighted Wall Sit x 40 sec
3. Opposite Arm Opposite Leg Crawl Hold x 20 sec per side
4. Ring or Bar Support Hold x 40 sec

C.
Mobility
Foam Roll
– Right Hamstring x 1min
– Right Glute x 1min
– Right Calf x 1min
– Left Hamstring x 1min
– Left Glute x 1min
– Left Calf x 1min
Seated Straddle x 2min