Class Times: 4:15pm & 5:30 pm<\/p>\n\n\n\n
A. Warmup<\/p>\n\n\n\n
3 rounds<\/p>\n\n\n\n
10 cal pedal or row<\/p>\n\n\n\n
10 air squats<\/p>\n\n\n\n
10 kb swings<\/p>\n\n\n\n
10 box step ups<\/p>\n\n\n\n
10 kb press<\/p>\n\n\n\n
then<\/p>\n\n\n\n
Barbell warmup<\/p>\n\n\n\n
B. For Time:<\/p>\n\n\n\n
10,9,8,7,6,5,4,3,2,1<\/p>\n\n\n\n
Front squat 95\/65<\/p>\n\n\n\n
Box jumps 20\/18\u201d<\/p>\n\n\n\n
Push press<\/p>\n\n\n\n
C. Perform each exercise for 40 sec. Rest til top of min. Windmill switch half way.<\/p>\n\n\n\n
3 sets of:<\/p>\n\n\n\n
1- flutter kicks.<\/p>\n\n\n\n
2- kneeling windmill. Switch at 20 sec<\/p>\n\n\n\n
3- russian twist<\/p>\n\n\n\n
*same kb entire time.<\/p>\n","protected":false},"excerpt":{"rendered":"
Class Times: 4:15pm & 5:30 pm A. Warmup 3 rounds […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-1044","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false,"woocommerce_thumbnail":false,"woocommerce_single":false,"woocommerce_gallery_thumbnail":false},"uagb_author_info":{"display_name":"bandito18@yahoo.com","author_link":"https:\/\/pwrnglry.com\/index.php\/author\/bandito18yahoo-com\/"},"uagb_comment_info":0,"uagb_excerpt":"Class Times: 4:15pm & 5:30 pm A. Warmup 3 rounds […]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1044","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/comments?post=1044"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1044\/revisions"}],"predecessor-version":[{"id":1045,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1044\/revisions\/1045"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=1044"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=1044"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=1044"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}