Tuesday
[0:00]
Every 45s x 8 Sets:
1) AirBike
2) Jump Rope
3) Step Back Passthrough Lunge
4) Single Leg L-Sit Raises; over KB
[12:00]
Every 2:00 x 8 Sets:
-5 Burpee Over KB
-8 Goblet Step Back Lunge
-Max KB Hang Snatches, Until 1:00 Mark
*perform entire interval with same arm
*switch arms each round (4 ea)
*change to dumbbell as you see fit
[30:00]
Every 2:00 x 8 Sets:
-8 KB Bench Press
-Max KB Deadlift, Until 1:00 Mark
*compare to 9.19.23
[50:00]
AMRAP @ Quality-Focused; Remainder of Class
-30s Jump Rope Practice (choice)
-15s Handstand Hold
-8 Strict Knees-to-Elbows*
*scale to knees over hips
Thursday
Thanksgiving
(Can Attend 9am Class or Open Gym on Fri)
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.