GROUP WARMUP
2 sets -
:30 row
5 Front squats
5 Push press
5 Thruster
5 Burpee
MIX MODAL TEST
For time:
21-15-9-6
Row calories
Thrusters RX 95/65; M55+ 75/45
Bar facing burpee
* 12 minute time cap; heats of 7 every 12-13 minutes
ALTERNATE MIX MODAL TEST
For time:
18-12-9
Row calories
Dumbell push press
Burpee
SINGLE ARM KETTLEBELL COMPLEX
3 sets of:
each arm 5 Russian/power swings + 5 clean + 5 push press
www.youtube.com/watch?v=rW9MSDSTp54
PULLING STRENGTH
3 sets -
8 Strict pull-ups
6 Barbell rows
5 each arm dumbbell row
Kelsey Zorc - Say Goodbye Saturday
Another good one is leaving us! But, it's because she's a total badass and will be headed to Quantico to train to become a DEA agent. This Saturday is Kelsey's last weekend workout, as she heads out late next week. So, if you don't regularly see her, come say goodbye at the 9 AM class. Let's send her off with lots of love! A full write-up coming soon :)
