on ramp

Some of our On-Ramp graduates: MaryAnn, Heather, Greg, and Emily!

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Ayn's Shoulder Stability Series


3. "Charles Bronson"

For time:

100 Toes-to-bar

120 Wallballs

140 Kettlebell swings (Russian style)

160 Push-ups

180 Walking lunges

200 Double-unders

Teams of two. Divide reps evenly.

Level III: 30/20lbs medicine ball, 88/70lbs kettlebell

Level II: 20/14lbs med ball, 70/55lbs kbell

Level I: 3 x 10 wallballs, 3 x 10 kbell swings, 3 x 10 lying straight leg raise, 3 x 10 push-ups, 3 x 10 walking lunges, five minutes double-under practice.

30 minute cut-off. Have fun!