LIFTING CLASS TONIGHT WITH OUR lovely

RACHEL!   EMILY TEACHES AT 9:00AM …DO BOTH

CLASSES

Warm up

• 10 banded good mornings
• 10 banded pull backs
• 10 naked bar DL
• foam roll posterior chain
• 10 naked bar DL
• 400 m run with small mb 

A. EMOM   16 x  minutes (4 sets of each) Station 1 – Sumo Deadlift x 8 reps Station 2 – Barbell Roll-Outs x 12-15 reps Station 3 – Single-Arm Dumbbell Row x 8 reps ps. Station 4 – Banded Glute Bridges x 20 reps  B. For time: Run 800 Meters 70 S A  Kettlebell Swings Run 800 Meters Finisher if time left over work on weak skill