Class Times: 6am, 4:15pm & 5:30pm
A. Warmup
b. Every 2:30 x 4 Sets
Set 1: 6 Bench Press + 3 Plyo Push-Ups
Set 2: 5 Bench Press + 3 Plyo Push-Ups
Set 3: 4 Bench Press + 3 Plyo Push-Ups
Set 4: 3 Bench Press + 3 Plyo Push-Ups
Starting @ 70% on Set 1 (6Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.
C. For Reps
16:00 AMRAP
12/9 Calorie Ski
1 Round “Cindy” (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
12/9 Calorie Bike
3 Burpee Bar Muscle-Ups
D. For Quality
4 Sets:
12 Dumbbell Hammer Curls
12 Dumbbell Floor Skull Crushers