Tuesday, September 21

Rebuild: 12pm (programming below)

XT Strength: 5:30pm (programming below)

Group Fitness: 6:30 and 7:30a, 4:30p

Group Fitness Programming:

Skill: Double Unders

Strength: -

WOD:

For time:

Run, 800 m

150 Double Unders (300 singles)

Run, 800 m

50 Burpee Box Jump Overs, 24/20 in

Run, 800 m

Rebuild:

A1) 10-14 BB Bent Over Rows (@30X1)

A2) 10-14 (5-7 L/5-7 R) Weighted Single Leg Glute Bridges (30X1), pick load

B1) 21 Seated Banded Abductions

B2) 28 Banded Pull Aparts

B3) 10x 1-1-2 Dumbbell Bench Press, pick load

XT Strength:

Bench Press: 4x5

Overhead Squat 4x5

Russian KB Swing 4x10

Bounding 4x10

Core: L-Sits/L-Hang (3x:20/each), Russian Twists 3x20