SD Workouts 122225

Monday w/ Chris

Classes meet at Noon and 2pm 

WU: 

Bush Run 

5 - 10 - 15

Air Squats 

Lemon Squeezers 

15/10 Push Ups 

Strength: E3M x5

2 Pause Back Squats 

+ 3 Back Squats 

The Fun: 12:00 AMRAP

Bush Run 

8/10 OH Plate Sit Ups (25#)

16 Russian Twists 

12/10 Alt Plate Push Ups 

Tuesday w/ Chris

Classes meet at Noon and 2pm 

WU: 2x

Bush Run

5 Kb Deadlifts 

10 Eye Lvl Swings 

And then, 

   5-3-1 Step Back Lunges 

And then, 

5/4 Chin Ups 

The Fun: 5 Rounds (20:00 to Complete) 

15 Russian Kb Swings 

10 Pull Ups 

3rd Floor Stairs 

Walk to end of Sidewalk and Back 

Booty Pop Body Shop 

3 Working Sets x E4M (12:00) 

   7 Single Leg Glute Him Bridges on Bench per Leg 

   5-3-1 Tall Step Ups p/ Leg (Use hands on rig to avoid using back foot)

And then, w/ Time Remaining 

3 Working Sets of:      (10:00) 

   10 DB Curl & Press 

   10 Kb SDHP (53#/35#)

   Rest 1:30 to 2:00 

NO CLASSES UNTIL JANUARY 5TH