Make sure to get that hair looking right before your lift!!! ;)
Warmup:
Roll Quads, IT band, and hip flexor
Ski or Bike 20 cal and moderate/fast pace
Class Primer:
Quad pulls, high knees, butt kicks, normal warmup stuff
Conditioning: 22 Min Amrap with a Partner
1 person run 400m other person perform max burpees. when runner comes back in switch spots, keep track of total burpees performed. Coaches will assign partners for each class (make it even). If there are an odd number of people in the class, assign one 3 person team. 2 people are always doing burpees, 1 person running. stay in the same rotation and everyone keep track of your own burpees. at the end divide your score by 2. Winning team will get to write and name a workout for next week! WE WILL REVIEW THE VIDEO OF THE WINNING TEAM so you better count correctly!
"Speed Kills"
For time-6 Min Cap
30 KB Hang Snatches (alternating arms every 5 reps) (53/35)
25 American KB Swings (53/35)
20 HSPU
15/10 Calories on any machine (you may sub same amount of burpees or 300m run (out front around tom thumb sign to vet sign and back in front ONLY IF ALL MACHINES ARE TAKEN)
FrameWork/LeanFit: Scale weight as needed. Use mats for HSPU or do dumbbell push press.
