Rachel teaching lifting tonight ……be there
warm up 2x
Bar warm up, very light
- 10 push presses
- 10 rows
- 10 front squats
- 10 back squats
- 10 good mornings
10 mins of Skill
ME 5 rds HSPU, flutter kicks wall walks, holds 5 mins of Skipping 50-100 S skips 50-100 Alternating feet 50-100 S L right 50-100 S L left 50-100 high knee single single double under pratise
WOD Dirty Thirties
- 30 box jumps
- 30 side step over box
- 30 S A kettlebell swings
- 30 D/U or 90 SS
- 30 MB hip extentions
- 30 MB side to side Pushups
- 30 burpees
- 30 S A ring rows