Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses. Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
1. Movement Prep/Activation and Increasing Heart Rate3 sets:30-second Assault bike5 Kettlebell Swings to Eye Level (focus on hip extension)5 Hand Release Pushups2. Workout Prep1 set:5/4 Calorie Bike5 Kettlebell Swings3 Push Ups
Level 3:(RX'd)15:00 Amrap12/10 Calorie Assault Bike (Or 10/8 Calorie Echo)5-10-15-20-25. . . Kettlebell Swings (53/35)Push Ups(KG conv: KB 24/16)
Level 2:15:00 Amrap10/8 Calorie Assault Bike (Or 9/7 Calorie Echo)5-10-15-20-25. . . Kettlebell Swings (35/25)Push Ups(KG conv: KB 16/11)
Level 1:15:00 Amrap12/10 Calorie Bike Erg5-10-15-20-25. . . Russian Kettlebell Swings (light)Bar Push Ups
Target number of Rounds: 5 rounds (Round of 25 kettlebell swings)
Minimum Round before scaling: 4 (round of 20 kettlebell swings)
This is for quality, not for load! Lightfoot touch on the way down.
1 min couch stretch (each side)1 min Bicep Wall Stretch1 min Seal Pose
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