Monday, December 4, 2017

Save the date


Amy's insisting on some kind of holiday party this year. The plan is to do something the evening of Saturday, the 16th - mark your calendars now. Details TBD - we'll try to keep it in the South Boulder bubble.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

press 8-8-3x8 (use this more as a warm up for the push press 1RM below)

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

push press to a new 1RM

then

as quickly as possible, 4 rounds:
15 burpees
15 kettlebell swings 
15 bodyweight row using a barbell in the rack 

then

2 x 20 pvc partial pull over



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