LABOR DAY SCHEDULE: On Monday, Sept 3, we have one class at 10am. All other classes are cancelled. Normal schedule resumes Tuesday.
Check out Mario’s kettlebell flows on his new instagram 💪
Jump Rope 3 minutes
Single Arm Kettlebell Hang Clean
Sets of 5/5
Work up to a heavy set of 5
You should do about 5 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank.
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the floor presses.
5 Double Kettlebell Floor Press (more experienced add hip bridge hold)
15 ring rows (get horizontal!!!)
12/12 Side Plank Plate reach
Perform 5 sets of the following Slamball Complex Ladder:
Squat – Ball Slam – Burpee
1/1/1, 2/2/2, 3/3/3, 4/4/4, 5/5/5
Alternate ladders with a partner–switch after each round of burpees.
L0/1 – can drop to 3 ladders if necessary