Basic Barbell this Saturday at 10:30 a.m.
Members can use CHINUP for half off registration. Register here.

Warmup
0:00 – 15:00
Run to Sessions
Instructor Mobility

15:00 – 30:00

Preparatory Drills:
Alternate with a partner, monitor each other’s form on these drills

PVC Hinge – 3 points of contact
Wall Hinge – feel hamstrings NOT quads
Two Hand Swings (sets of 5)
Standing Lat activation drill (working partner pushes DOWN with straight arms, clamping the armpits tight)
Partner assisted Single arm shoulder packing
One Hand Swings (5 per arm) – keep shoulders level, free arm swings out and up alongside the kettlebell, torso should be square on backswing and at lockout, kettlebell should float at the top, body should be rooted into the floor and braced

Conditioning

30:00 – 36:00
Workout movement prep

“Corium Lava”

36:00 – 60:00
24 Minutes

In three person teams, complete as many reps as possible of the following circuit:
400 Meter Run
Thrusters
Chin-ups

Each person will start at a different station and may not switch to another station until the running team member returns. Team score is total number of thrusters and pull-ups for all teammates.

L4 – 95/65, Chest to Bar chin-ups , running splits must be under 1:45
L3 – 85/55, Chin over bar, running splits must be under 2:00
L2 – double kettlebell thrusters, box assisted chin-ups, keep runs under 2:15
L1 – single (switch every 5 reps) kb thrusters, box assisted chins