Thursday 8/30/18

Thursday 8/30/18

I’m such a sucker for Nike ads – especially when they feature tennis great, Serena Williams!
“This is you at the US Open,” says her dad. And of course, she got there. Cue chills.

Next Monday is Labor Day. we will have one class only at 10 am. Register on Mindbody!

Super Dynamic Warmup
Instructor Mobility


10 Minute Volume Ladder
Starting with 11 Reps, add one rep a minute until you can’t complete the required amount in one minute.
When you can’t get all the reps, keep going with a 10 rep EMOM until the 10:00 is up.

Heavy Kettlebell Swings
0:00 – 11 Swings
1:00 – 12 Swings
2:00 – 13 Swings

L4 – 32+/24+
L3 – 28/22
L2 – 20+/16+
L0/1 – be safe

Rest 5 minutes, then:


4x EMOM (20 minutes)
40/20 interval
Landmine Lunge to Press
Speed Ladder – Lateral 2-in-2-out to Cut and Run
Battle Ropes – slam to circle out
Reverse Overhead Wall Ball