Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)
A. Back squat, 6-4-2-2, 30X1; begin a set every 3:00
+
Every :60 for 10:00 (5 sets of each):
1st: 8-10 alternating standing DB shoulder presses
2nd: 8-10 alternating standing DB curls
+
AMRAP in 7:00:
10 alternating front rack reverse lunges from the ground, tough
7 toes-to-bar
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: our 1000 class is cancelled tomorrow, see you all @ 0900!