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Blue Plate Special

IMG_3368

Happy Birthday Fran!

Warm-up:
1 min Air Dyne Easy
Row 30 Sec Easy
30 sec Fast
15 Pass Through
10 O/H Squat
5 Broad Jump
+
Mobility
Puppy Dog
Thread the Needle
Happy Baby Pose
Pigeon
Lunge

Strength:
Every 2 min for 12 min
3 Power Snatch (Tap & Go)
-focus on staying tight between reps.

Conditioning:
2 min of Burpees on to plate (25/15)
1 min rest
15 min Amrap
15 Sit-ups w/plate
20 Front Plate Raises
30 Russian Twist
1 Lap O/H plate Lunge
1 min rest
2 min of Burpees on to Plate

February 17, 2016 | News | 0

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