Saturday 1.6.18

Bring A Friend 9:30am Class

Essentials:
A.
12 min EMOM (warm up pace)
1. Russian Kettlebell Swing x 30 sec
2. Frogger x 30 sec
3. Step Back Lunge x 30 sec

B.
15 min EMOM
1. Kettlebell Sumo Deadlift x 20 reps
2. Incline Push Up x 15 reps
3. Bike x 1min

C.
Mobility
Seated Straddle x 2min
Lizard R x 1min
Lizard L x 1min
Twisted Cross R x 1min
Twisted Cross L x 1min
Puppy Dog x 1min

Fitness:
A.
12 min EMOM (warm up pace)
1. Kettlebell Swing x 30 sec
2. Frogger x 30 sec
3. Cossack Squat x 30 sec

B.
15 min EMOM
1. Hang Power Clean x 4 reps
2. Handstand Push Up x 6-12 reps
3. Row x 1 min 1100/900 @cal per hour

C.
Mobility
Seated Straddle x 2min
Lizard R x 1min
Lizard L x 1min
Twisted Cross R x 1min
Twisted Cross L x 1min
Puppy Dog x 1min

Performance:
A.
12 min EMOM (warm up pace)
1. Kettlebell Clean x 30 sec
2. Frogger x 30 sec
3. Shrimp Squat x 30 sec

B.
15 min EMOM
1. Hang Power Clean x 4 reps 75%
2. Close Grip Strict Handstand Push Up x 5-7 reps
3. Ski x 1 min 900/750 @cal per hour

C.
Mobility
Seated Straddle x 2min
Lizard R x 1min
Lizard L x 1min
Twisted Cross R x 1min
Twisted Cross L x 1min
Puppy Dog x 1min