| Thursday **REMINDER – No 4:00pm or 5:10pm classes today** |
| Warm up |
| – 2x: Forward lunge stretch w/ rotation x 4 + Calf stretch x 30s/30s + Supine scorpion x 4 *Get racks and BB out – 2-3x: Barbell GM x 8 + BB Back squat x 8 + barbell squat hold x 20s |
| Strength |
| 1) 3x: – 3 second pause squat x 5 (down and up on coaches cue) – Dual KB RDL x 10 – DB Curls against wall x 12 2) 3x: – ½ kneeling band pull w/DB press x 8/8 – plate pinch carry >< – 3 point DB Row x 8/8 |
| Work |
| Team 10k Bike (20 mins) – After first turn: Plate push >< – After second turn: Dual DB Ground to OH x 8 – After third turn: Lateral Box step overs x 10 |
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