Monday, JUNE 17, 2019

For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.

These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.

Hope you enjoy

WORKOUT OF THE DAY:

A)

2 Sets:

6 Front rack kettlebell step ups SLOW&CONTROLLED

6 Eccentric pull ups SLOW&CONTROLLED

B)

Back squat: (2-3 min btw)

4x3 @ 33X1 TEMPO

*3 sec down, 3 sec HALT at the bottom, fast up, 1 sec pause at the top

C)

For time: (15 minute CAP)

10 Muscle ups OR 12 Bar muscle ups OR 30 Pull ups

20 Overhead squats (any weight you want)

30 Wall balls (any weight you want)

40 KB swings (any weight you want)

30 Wall balls

20 Overhead squats

10 Muscle ups OR 12 Bar muscle ups OR 30 Pull ups

This weeks Floater:

For time:

30-20-10

Sumo deadlift high pulls (95/65)

Push ups

V-ups