Monday 4/1/19

Monday 4/1/19

I’m NOT fooling around, there IS a Level 1/2 Test tomorrow. 6:30 p.m.

Warmup
0:00 – 10:00
Jump Rope/Quick Feet 3 minutes
Instructor Mobility

Strength
30 minutes (15:00 – 45:00)

A. 15:00 – 27:00
3x E4MOM

Level 4

10 Bench Press at 195/140#
12 Flip Curls
10/10 Sotts Concentration Curls
Rest

Level 3

10 Bench Press at 175/110#
12 Flip Curls
10/10 Sotts Concentration Curls
Rest

Level 2

10 Bench Press at 145/85# (Or sub double kettlebell floor press)
12 Flip Curls
10/10 Sotts Concentration Curls
Rest

Level 1

10 Double Kettlebell Floor Press
12 Flip Curls
10/10 Sotts Concentration Curls
Rest

B. 30:00 – 42:00
4x E3MOM

All Levels

8 Strict Chin-ups (use a box when necessary)
10 Dips

Durability
48:00 – 60:00

Levels 2-4
4x
1/1 Pressing Getup (Press 3 reps at each transition point)
12 Hanging Leg Raises

Level 1
3-4x
3/3 Turkish Getups
12 Strict Hanging Leg Raises/Knee Tucks