Skills & Activation

Alternating EMOM x 10:

Double/Triple-under skillwork

Plank/Hollow activations

Work

“My Fitness Pals”

On the Minute x 20 (5 Rounds of each movement):
Minute 1 - 50 Double-Unders
Minute 2 - 25 AbMat Sit-Ups
Minute 3 - Max Calorie Bike
Minute 4 - Rest

CompTrain

A) 4 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Bench Press

B) 4 Sets:
7 Tempo Weighted Hip Extensions (set up boxes and barbells to create GHD)

Rest as needed between sets.

7am E-Fit Class

• 3x10 DB double pause sumo squat + 10 pulses (pause at 1/2 & 3/4)

• 3x12 squat + 2 twist lunges

• 3x12 Bulgarian split squat + RDL

• 3x15 sumo ski squat + 12 Cossack squats

• 2x20 jumping lunges/reverse lunges to 3/4 way up