Thursday 170302

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OPEN GYM 4:30 - 6:30 PM

Mobility

Foam Roll Upper Back 2:00

Couch Stretch 2:00 / Side

Ankle Flex 1:00/ Foot 

* Place foot on a box and slowly move back and forth over ankle concentrating on pushing knee forward over toes.  Make sure heel stays down. 

MOVE

3 Rounds:

1x :20 Sampson Stretch

5 Spiderman Lunges (each side)

15 Sit Ups

300m Row OR 25 Jumping Jacks

LIFT

Back Squat

3x2 @ 75%

“Combat"

3 Rounds of:

25 Russian KBS

20 Box Steps

15 Goblet Squats

into

21-15-9

KB SDHP

Push Ups

RX: 45/26

For the love of KettleBells have fun with this one.  Nothing too hard here.  Let’s aim for perfection in our ROM and technique here.  

 

BODY PUMP OPTION

3 Rounds of 10:

Bottoms Up KB Press 26/18

Lateral Raise 15/10

Front Raise 15/10

Reverse Fly 25/15

** Between rounds 6x around gym single KB Carry 70/53 (3 laps each arm)