Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas
Skill:
100m Row*
…rest 2 minutes, then repeat
5 rounds for total sprint time
*All out effort
Conditioning:
“Better Days”
40 Speed Skips
30 Box Jumps (24/20″)
20 One-leg Kettlebell Deadlift Crossover (35/25)
400m Row
20 GHD Sit-ups
30 Weighted Walking Lunges (45/35)
40 Double Unders
2 rounds for time
Compare to Friday, 29 December 2017
Mobility:
Hip Capsule – 2:00/side
Overhead w/ External Rotation Bias – 2:00/side
Quad Smash – 2:00/side
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