Thursday – 4/13/17

A. Front Squat @41X1; 5-6 reps x 4 sets, rest 3min

B. Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – D-Ball Squat Cleans x 5-6 reps (Heavy)
Minute 3 – Double-Unders x 40-50 reps

 

Optional Aerobic work done on your own before or after class

Assault Bike
Every 10 minutes for 40 minutes (4 sets):
Assault Bike 75/50 Calories

 

Running
Four sets of:
1min run at moderate consistent pace
Rest 3 minutes

+

One set of 1min sprint all out effort.
*Track your distance covered