Three sets @ 50-60% effort: Assault Bike x 15/10 calories Banded Air Squats x 10 reps Plate Jumps x 10 reps (Jump onto a 45 lbs plate) A. Every 3 minutes, for 18 minutes (6 sets), complete: Front Squat with a Pause x 2-3 reps @ 3211 (MUST move up in weight from last week) [...]

A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 2 reps followed by . . . Every minute, on the minute, for 3 minutes (3 sets): Tall Snatch x 2 reps followed by . . . Every 2 minutes, for 6 minutes (3 [...]

FYI: there will be no coach for the 4:15, and 5:30 class Dynamic Mobility One set of: Prone PVC Pipe Pass Thrus x 10 reps (add weight if it is easy) Band Distracted Hip Flexor Stretch x 60 seconds per side and finish with . . . Three sets of: Incline Push-Ups x 15 reps [...]

Two sets of: Banded Tricep Stretch x 45 seconds per side Banded Pec Stretch x 45 seconds per side and finish with . . . Banded Push-Ups x 25 reps A. One set of: Ring Swings (small) x 8 reps Followed by. . . Option 1 – Every 30 seconds, for 4 minutes (4 sets) [...]

Two sets of: Unilateral Hip Bridges x 10 reps each Banded Good-Mornings x 10 reps Banded Air Squats x 10 reps Lateral Lunge x 10 reps each side A. Every 3 minutes, for 18 minutes (6 sets), complete: Front Squat with a Pause x 3-4 reps @ 3211 (MUST move up in weight from last [...]

Open gym 9:30am-Noon! Dynamic Mobility & Activation Overhead Barbell Underarm Stretch Follwed by. . . Banded Hip Flexor Stretch x 60 seconds per side and then. . . A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 3 reps followed by . . [...]