Thursday, March 10

Rebuild option available in all classes today.

Pisgah Kids: 3:30pm

Strength:

Lifting: Barbell Hip Thrusts and Supinated Barbell Bent Over Rows

Barbell Hip Thrust 6-6-6-6, using heaviest weight per set @20X1 (go heavy on these– a good starting weight might be around 80% of your 1RM deadlift)

Rest 1:30

Supinated Barbell Bent Over Row 6-6-6-6, using heaviest weight per set @2111

Rest 1:30

WOD

Alt EMOM 20 mins: Toes-to-bars, Push-ups, and Row Calories

Every 1 min for 20 mins, alternating between:

9 Toes-to-bars + max rep Push-ups

max rep Row Calories

Rebuild Option

EMOM 20, alternating between:

First 10:00:

:30 Weighted V-Up @ 2111

:30 Tempo Push-Ups @3111

Second 10:00:

:30 Landmine Twist

:30 DB Floor Press @21X1