Charlie looking on in amazement as momma is working out
Warmup:
Crossover symmetry activation or 10 banded pull downs and aparts
1 min medball back stretch
10 empty barbell (or pvc) sotts press
Class Primer:
2 Min AMRAP
10 wall balls (unbroken, pick appropriate weight)
6 Jumping lunges
10 Empty Barbell OH Squats
6 Jumping Lunges
Strength: E1.5MOMx6
Tempo Overhead Squat (3 sec down, 1 sec hold, accelerate up)
7 reps at 50% of 1RM
7 reps at 55%
5 reps at 60%
5 reps at 65%
3 reps at 70%
3 reps at 75%
LeanFit: Alt E1.5MOM
20/15 cal on your choice
20/15 push-ups plus 20/15 air squats
"Maaaaaannnnnnnnn"
18 Min AMRAP
5 Bar Facing Burpees
1 Thruster (96/65) (add 1 rep every time you get back to thrusters)
Your score is your last full set of thrusters plus total reps completed after that. ie you did 16 thrusters then 5 burpees plus 8 thrusters. your score is 16+13
FrameWork: Scale Weight as needed, you may step over on bar facing burpees
LeanFit: 100m run, 1 burpee plus 1 burpee every round
