* The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.
1) Front Alternating Lunges: 5/side Every 2:00 x 5 sets
Warm-up as needed. Start around 30-40% of your 1RM Front Squat or a little heavier than last week. Alternate legs each rep.
2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets
These should be done as a continuation of your Lunges. Add load if deemed fit.
3) 13 minute AMRAP:
55 Deadlifts 135/95
55 Wall Balls 20/14
55 Calories Row/Bike/Ski
4) Double-unders: 10 minutes Practice
Goals should be to work to 100 unbroken.
5) Single Arm Dumbbell Row: 4 sets of 10/side
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE