TODAY’S SCHEDULE
5am – Indoor Class
6am – Indoor Class
7am – Indoor Class
NOON – Indoor Class
5:30pm – Indoor Class
6:30pm – Indoor Class
INDOOR FUNCTIONAL FITNESS
PART 1
Alternating EMOM for 3 Rounds
A. 5 Strict press (from the floor)
B. 5 Weighted Strict Pull-ups or Ring Rows
C. Rest
**RPE 8 (Keep 2 reps in the tank for all work sets)**
PART 2
Tabata: KB Swing
REST 2min
TABATA: HSPU or BB Push Press
*Tabata Scores will be Total Reps
COOL DOWN
1-2 min of Hamstring Stretching on Each Leg
1-2 min of Triceps/T-Spine work (to ease out of all of the overhead work)
HARDWARE AT HOME
WARM UP:
3min EASY AMRAP
5 Squats
5 Sit Ups
10 Shoulder Taps in Plank
PART 1:
3 – 5 ROUNDS
5-10 Push Ups with :03 Down and :03 at the bottom
10 Doorway Sheet Rows (hardest angle) + 10 “Drop Set” Rows
*Rest 2:00
PART 2:
3 ROUNDS
15 “8 Count Body Builders”
30 Sit Ups