Gear up for next week! There will be a half day on December 24th, and both gyms are closed on the 25th.
Be sure to do your ten minutes of pre-class dynamic flexibility work
- Reverse tabata air squats
- Reverse tabata row.
16 intervals of 10s on/20s off. (use a warm-up pace). Elbows up wall squat if possible. Half of the class start on row, other half on squats, then switch after 8 intervals.
2. “Balderdash” 4 rounds for time of:
- 10 shuttle runs
- 20 wallballs
- 30 cal. row
- 40 double unders
- Rest 3 minutes
LIII: 30/20 wallball LII: 20/14, If your 500m row PR is over 2:05 do 20 cal row, if still developing double unders do 1 minute of practice each round. LI: 3 rnds of 10 shuttle runs, 15 wallballs or goblet squats, 20 cal row, 1 min DU practice. Rest as needed.
3. 2 min./side of Couch stretch