Working off the christmas cals
Warm-up
Tabata
First half jumping jacks second half reverse lunges
Specific Activation:
3 rounds
round 1=
8 russian step up/leg (slow and controled) 8 DB Arnold press/arm
round 2=
8 Suitcase style step ups/leg (holding 1 DB) 8 db push press/arm
round 3=
8 DB step ups (2 DBs)
8 DB push jerks (2 DBs)
First half jumping jacks second half reverse lunges
Specific Activation:
3 rounds
round 1=
8 russian step up/leg (slow and controled) 8 DB Arnold press/arm
round 2=
8 Suitcase style step ups/leg (holding 1 DB) 8 db push press/arm
round 3=
8 DB step ups (2 DBs)
8 DB push jerks (2 DBs)
Metcon (AMRAP – Reps)
Group Class
E3MOM for 30 mins Row 18/15 calories
15 DB step ups @ 24/20 15 slam balls
***push jerks @ 50/35lb DBs if no slam ball.
E3MOM for 30 mins Row 18/15 calories
15 DB step ups @ 24/20 15 slam balls
***push jerks @ 50/35lb DBs if no slam ball.