*** pop up class today at Chestnut ridge sledding hill 1100am. No equipment needed.***
Warm-up
5 minutes hero pose
Then 3 rounds:
10 lunge and reach (total)
10 PVC pipe shoulder openers
10 PVC pipe strict press
Skill Work
Need: mat to lay on, tabata timer
:20 seconds work + :10 sec rest
High plank
Low plank (elbows or hands)
High Plank
Low plank (elbows or hands)
Bear crawl hold
Bear crawl hold with shoulder taps
Side elbow plank (R)
Side elbow plank (L)
:20 seconds work + :10 sec rest
Hollow body hold
Hollow body rock
Hollow body flutter kicks (hands at side)
Hollow body hold
Superman hold
Superman rock
Superman swimmers (alt hands and feet)
Superman hold
Workout
Need: DB/KB or light barbell, mat to lay on
Time cap: 16 minutes
20 strict press (each arm)
300m run
30 DB pull throughs
20 push press (each arm)
300m run
30 DB pull throughs
20 push jerks (each arm)
300m run
30 DB pull throughs
Strict press = 1 DB single arm, or light barbell. If your DB is too heavy for single arm strict press, perform holding DB with 2 hands
Push press = 1 DB single arm push press or light barbell
Push jerk = 1 DB single arm push press or light barbell