THURSDAY

Warm up will be a mini conditioning workout. Get to class on time!!

STRENGTH:

Superset

Bench press/ pull up

5-4-3-2-1

Increase the weight with each set on bench press

Pull ups are strict. If you need to scale do kipping or ring rows. If you’re feeling sassy do weighted pull ups

METCON:

“Recess”

AMRAP 10: 
2 Calorie Assault Bike, 2 Kettlebell Swings (53/35) 
4 Calorie Assault Bike, 4 Kettlebell Swings (53/35) 
6 Calorie Assault Bike, 6 Kettlebell Swings (53/35)
…
Continue to add (2) Repetitions Per Round

*** Sub out cal row

CORE/MIDLINE

3 sets

15 v ups

20 Russian twists

R= 1 , L = 2 , R = 3, L = 4 …