06/07/2017

Wednesday

Pre-Class Strength Training

In-Class Session

Primary Strength

Front Squat: Start at 40+% and Build

10 – 8 – 6 – 6 – 4 – 4

Workout of The Day

EMOM 15:

1. 20 – 15x Wall Ball Shots [20/14#]

2. 20 – 12x Toes to Bar / K2E / V-Ups

3. 20 – 12x Calorie Row

Post-Class Accessory Work

“Rump Pump” Wednesday

30x GHRs (Use a Band if Necessary)

40x Hip Extensions

50x DB Calf Raises

Accumulate 2:00 of Supine Chinese Plank