*****0530-0900-1730 classes only today!!!****
WOD
1.) 12 minutes -- work Back Squat, sets of 3 with a 3 second pause at the bottom of each rep
2.) 12 minutes-- work to a heavy 3 rep Back Squat (no pause)
Beginners
20 minutes to work on sets of Back Squats for 5 reps
Warm-up
Row/run 500m/400m
length of the gym and back, bring knee up to chest and hug (alt)
10 burpees
length of gym and back, butt kicks
5 burpees
length of gym and back, alternating side lunges
10 push ups
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