Overhead Squat - 2x5
First set heavier than last week. Second set, back off but a little heavier than last week's back off set.
If you can, show up a little early and get these done before class starts.
2.
C2B Pull ups - 5 sets of 6, 12, or 16 reps
Rest 90 seconds between sets. These are unbroken or the set doesn't count.
3.
Two rounds for max reps of:
Row for calories, 3 minutes
Burpees, 3 minutes
Double Unders, 3 minutes
Rest 3 minutes
This part can just be an extension of the class conditioning.
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