Saturday, 9 November 2013

*** To facilitate our November Foundations class, our Saturday class will meet at 1230. ***

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

CONDITIONING
"Fight Gone Bad Better"
3 rounds for max reps + calories:
1 minute Wall Balls, 20/14#
1 minute Russian Kettlebell Swings, 32/24kg
1 minute Box Jumps, 20"
1 minute Push Press, 75/55#
1 minute Row for calories
1 minute Rest