Thursday 9/13/18

Thursday 9/13/18

A couple quit added sugar for a month. Here’s what happened.

Warmup
Super Dynamic Warmup
Instructor Mobility

Conditioning

A.
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
Etc.

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

Rest 5 minutes, then:

B.

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
Rest

X