A: Core work
12 min EMOM
1. 0:30 sec hollow body hold
2. 30 Russian twists
3. 45 sec plank
4. 30 Heel Overs
Part B: Met-con
4 Rounds of
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds
A: Core work
12 min EMOM
1. 0:30 sec hollow body hold
2. 30 Russian twists
3. 45 sec plank
4. 30 Heel Overs
Part B: Met-con
4 Rounds of
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds
*Note last class is at 5:30 as we will be setting up for our weightlifting meet.
Start with 150 DU each (can be done at the same time)
Then 100 cal row (together with only one rower)
Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching as needed
100 cal row (together)
and Finish with 150 DU each (can be done at the same time)