12-30-2016

NYE and NYD classes will be on their normal schedule

WARM UP:

2 Min – Row, Bike or Jump Rope

1 RNFT
5 Inchworms
10 Dead Bugs
10 Glute Bridges
10 Bear Crawls

Thoracic / Hip MOB

PART 1:

FITNESS:

For Time:
21-18-15-12-9
Russian Swings 53/35 or 44/30
Reverse Lunges (KB in goblet position)

Top of 10 Min Start

10 Min AMRAP
3 Unassisted Pullups / Ring Rows
6 Pushups
9 Air Squats

Top of 20 Min Start

For Time:
21-18-15-12-9
AbMat Situps
Burpee No Jump

SPORT:

For Time:
21-18-15-12-9
Full Swings 70/44
Reverse Lunges (KB in goblet position)

Top of 10 Min Start

10 Min Amrap
Max Meters Rowing

Top of 20 Min Start

For Time:
21-18-15-12-9
Toes to Bar
Burpee to Bar

Coach Led Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 1