Coach Kayley Rules!!!!

Coach Kayley Rules!!!!

Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: T-spine mobilization with foam roller

Health and Fitness:
A. Three sets of:
A1. Bench Press x 8-10 reps @ 20X1, Rest 60 seconds
A2. Pull-Ups x 6-8 reps, Rest 60 seconds
A3. Plank from Elbows x 60 seconds, Rest 60 seconds
B. In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps
Push-Ups x 15 reps
400 Meter Run

Classic:
A.Four sets of:
A1. Bench Press x x3 suggested loading – 75%, 80%, 85%, 90%, Rest 90 seconds
A2. Pull-Ups x 6-8 reps @ 2111 x 8-12 reps @ 2111, Rest 90 seconds
A3. Plank from Elbows x 60 seconds, Rest 60 seconds
B. In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps (55/35)
Push ups x 15 reps
400 Meter Run

C. Mobility: Foam Roll