Sending Birthday wishes to Amy Halliday in London!

Sending Birthday wishes to Amy Halliday in London!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 3 Rounds of: 5/side Cossack Squats, 5/side Single Leg RDL, 5/side Bottoms-Up Kettlebell Press, 10 Kip Swings (10 min)

2. Strength Cycle Week 6: Volume Day

Squat
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Strict Press
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. ”Triple Burner”
AMRAP 8
40 Double-unders
4 Thrusters 155/108
8 Burpees over the bar

🏋️‍♀️Open Gym Cash-out🏋️‍♂️:

(to be done if you have extra time for Open gym)


3-4 Rounds of:
30m Down and Back Reverse Sled Drag
30m/side 1-Arm Farmers Carry. Heavy

Have fun!

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