Thursday – 4/12/18

Warm-Up
Turkish get-ups x 10/arm
Hip Crossover x 10
Iron Cross x 10
Scorpian x 10
Lateral Lunge x 10
Back ward lunge w/ reach x 10
Theraband Squat @2211 x 10 (these will take 1 Full min)
+
Warm-up movements below (5min)

Workout
A1. Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps @ 32X1
-Or-
A2. EMOM, for 16min (4 sets of each):
Station 1 – Goblet Squat x 6 reps @ 32X1
Station 2 – Half Kneeling DB Press (Left) x 8 reps @ 21X1
Station 3 – Goblet Squat x 6 reps @ 32X1
Station 4 – Half Kneeling DB Press (Right) x 8 reps @ 21X1

Choose an option below:

B1. Four sets of 3-minute sprints of:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Rest 90 seconds between sets and pick up where you left off to start the next set.
*Score total number of rounds completed.

B2. Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
*Rest 90 seconds between sets and pick up where you left off to start the next set.
*Score total number of rounds completed.

Optional Accessory (after class)
A1. GHD Hip Extensions w/ hands behind head and pause at top; 10-15 x 4 sets
A2. Side plank leg raises; 10 slow reps/side x 4 sets
A3. Banded cross body abduction (High/low); 20reps (10 high 10 low) per side x 4 sets