FRIDAY!

FRIDAY!

Warm up: Dynaminc warm up led by coach (4-5mins)
Pre-mobility: Foam roll chest and lats, upper body mobility with band

Health and Fitness
A. Four sets of:
A1. Bench Press x 10-12reps @ 10X1, Rest 60s
A2. Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0, Rest 60s
B. Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (55/35))
10 Single Arm Kettlebell Press (55/35 – 5 each arm)
300 Meter Row
Classic
A. Four sets of:
A1. Bench Press x 6-8reps @ 10X1, Rest 60s
A2. Lying Rope pull to standing x 3 reps (this is the modified rope climb not a rope climb – you will start by lying on the floor under the rope. you will then slowly pull your self to standing from the lying position, slowly and controlled lower down), Rest 60s
B. Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (55/35))
10 Single Arm Kettlebell Press (55/35 – 5 each arm)
300 Meter Row
D. Mobility: 5 point overhead mobilization with band, Foam roll calves