Friday, November 29: NO 6:00am Class Regular schedule rest of the day.
Saturday, November 30: Regular Schedule.
Sunday, December 1: Regular Schedule
General Warm-up A
+
100 Banded pull-aparts
Then..,
1 Round: 0-5min.
Assault Bike 1 Mile
*0.7 Miles for Ladies
5-10min.
5min. AMRAP:
10 Bench Press 135/95
12 KB Deadlifts 70/53s+
1 Round: 10-15min.
Assault Bike 1 Mile
*0.7 Miles for Ladies
15-20min.
5min. AMRAP:
10 DB Bench Press 50/25s
12 KB Deadlifts 70/53s+
1 Round: 20-25min.
Assault Bike 1 Mile
*0.7 Miles for Ladies
25-30min.
5min. AMRAP:
10 DB Floor Press 50/25s
12 DB Deadlifts 70/53s+
– Go hard on those cardio sections and beware of how nasty those bench/deadlift amraps get 😉
Then..
5 Rounds:
20sec. of Plate Sit-Ups 35/25
10sec. of Rest
20sec. of Flutter Kicks
10sec. of Rest
2-3 Rounds NFT 50 Banded Hammer Curls Green/Blue band 50 Banded Tricep Press Downs