November 17, 2017

16
Nov

November 17, 2017

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CYCLING
Every 2 minutes for 10 minutes/5 sets 3 position power snatch
– power position / above knee / below knee
– 55/65%

PULLING, PRESSING & OVERHEAD STABILITY STRENGTH
3 sets of:
8 Dual Dumbbell Prone Row
4 (each arm) kettlebell bottom up press
5/3 strict hand stand push up + :30 Handstand hold (alternate = 5 Dumbbell strict press + :30 hold)

MIDLINE
3 sets of:
1:00 Sandbag hold
100ft Farmers carry
15 Abmat situps

Dance Class Tonight 

Join us for at dance class at 6 PM tonight at Dance Space. $15 cash or check. We had a great time last month!