Monday Jan 8th

Monday Jan 8th

W/U 
3 sets:
1 min jump rope
1 min box step ups
1 min lunges
athlete notes: don’t go fast on the lunges. make everyone deliberate

Weightlifting
EMOM for 10 min perform 10 front squats

athletes notes: You will pick a load before you start and try and maintain that weight. This is a lot of reps so choose wisely. If your wrists start getting sore you can switch to having your palms ontop of the bar.
coaches notes: show the class both front squat hand positions options.

Conditioning
3 sets:
2 min row
1 min rest
2 min bike or ski
1 min rest
2 min rounds of “Cindy”
1 min rest
athletes notes: cindy = 5 pull-ups, 10 push ups, 15 air squats. Pick a pull-up and push progression that will allow you to do 5 or more reps
Coaches notes: if you have a class larger than 12 people than athletes can also do double unders in the bike or ski section. Those with good double unders can volunteer to do them here.