March 29, 2016

Went for a 1hr hike with pups in the morning. Coached, then took the 5:30PM Class - was actually VERY challenging!

Group Warmup & Mobility: 10 MINUTE PROGRAM

1 MIN DOUBLE UNDER PRACTICE
30 Sec Walk the Floor / 30 Sec Push Ups
1 MIN DOUBLE UNDER PRACTICE
30 Hollow Body Max Compression Hold / 30 Sec Sit Ups
1 MIN DOUBLE UNDER PRACTICE
30 Iron Cross / 30 Sec Scorpions
1 MIN DOUBLE UNDER PRACTICE
30 Hollow Body Max Compression Hold / 30 Sec Sit Ups
1 MIN DOUBLE UNDER PRACTICE
30 Sec Single Leg Glute Bridge R / 30 Sec Single Leg Glute Bridge L


STRENGTH, TECHNIQUE & DEVELOPMENT: P.C COMPLEX (20 MIN)

Used #85 For Movements 1-4 and #175 for DL.

5 ROUNDS:

8 BARBELL HIP THRUST or GLUTE BRIDGE
8 BB PENDLAY ROWS
8 BB ROMANIAN DEADLIFT
8 BB FRONT RACK ALT. LUNGES (may rack from Power Clean or Rack)
8 BB DEADLIFT
REST 2 MINUTES