03/28/2017

“Success is a science; if you have the conditions, you get the result.” –Oscar Wilde

Tuesday

Pre-Class Strength Training

E2MOM 8 (4 sets Building):

4x Tempo Front Squats @4.1.x.1.

E2MOM 8 (4 sets at 70%)

2x 1 and 1/4 Front Squats

In-Class Session

Benchmark Workout of the Day

“Nancy”

5 Rounds Fot Time:

400m Run

15x Overhead Squats [95/65]

 Core Cash-out:

45 seconds Work / 15 Seconds Rest Between Movements

V-Up Toe Touches

Windshield Wipers [At Wall]

Side Plank Right

Side Plank Left

V-Ups

Plank

Post-Class Accessory Work

4 sets:

12x Swimmer’s Press w/ Dumbbells

20x Sliders Hamstring Curls