Friday – 12/29/17
New Years Day Holiday Hours
Monday (1st) – 9am and 10am class only
Tuesday (2nd) – Regular Schedule resumes
Warm-up
2rnds:
Downward Dog x 5
Supine Single Leg lowering x 5/side
Supine Straight leg raise x 10/side
+
2 rnds:
Ring Row/Push-up/Russian Step-Up x 5/each
+
2rnds:
Deadlift and DB bench press warm-up
Workout
A. Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Deadlift x 6-8 reps @ 20X1
Station 2 – Dumbbell Bench Press x 6-8 reps @ 20X1
Station 3 – Handstand holds, marches, or thigh taps x 60 seconds
+
On the 26min mark
+
B. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Side-Plank Hold (Right Side)
Station 4 – 60 seconds of Band Pull-Aparts
C. For time:
500 Meter Row
30/20 Calorie Assault Bike