Workout of the Day

Wednesday 11.27.19

Wednesday 11.27.19

REMINDER: We will only have hours up to 5pm today. No 5p, 6p, or 7p classes.

A. Warmup:
DROM
3 sets of:
15 Banded Good mornings
5 inch worms
10 HRPU

B. 5 rounds of:
100yd Sled Pull
200m Run
20 KB Swings, 70/53
12 Burpees

C. Cooldown:
Foam Roll for remainder of class time.

CORE HOMEWORK:
3 x Max Effort Plank Hold
*Rest as needed to recover

Burn (9:30am)
DROM
1:00 on / 1:00 off x 4
Assault Bike Cals
Rest 4:00
:45 on / :45 off x 5
Goblet Squats
Rest 3:30
:30 on / :30 off x 6
Burpees
Finisher:
:20 on / :10 off x 8
Bar Hangs
*Sub to :10 on / :20 off x 8
2:30 Couch Stretch