Welcome Coach Jenny to her first Sunday Funday.  Lets hope someone turns on the Salt-n-Peppa play list!!

9a, 10a, 11a – Kettle Bell Training

12p – Yoga

1p – 3p Open Gym Time

Strength / Skill (10 – 13m):
Partner Pull Ups – 5 sets of 7
* Strict work with partner.
* If you have strict pull ups then work on bar muscle ups.
* Stay focused and work hard.

Strength #2 – Partner Band Pulls (10 – 13 min)
* 3 seconds at a 50% pace, then 3 seconds at 100%
* 7 total sets. 3 on / 3 really on is 1 set.

WOD #1 – 13 Min AMRAP of:
40 Lunges + 30 Double Unders + 20 KB swings + 10 Goblet Squats
* 1 step on the lunge = 1 rep
* KB Swing is to above head at 55/35
* Goblet Squat is with the same KB
* No Dbl Unders, then 90 singles. And stay after class to fix your dbls!

WOD #2 – Core Magic – 4 rounds
15 Ab Mats (reach beyond your toes)
30 Russian Twists 20/14 (1 tap on each side = 1 rep)
* This is not a race, go at this piece with quality in mind.

 

#tossback