Class Schedule
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Friday 6/24/16


A1. Back Squat @31X1; 3-4 reps x 4 set, rest 60sec

A2. Weighted Lateral Box Step-Ups (pistol style); 6/leg, rest 60sec

A3. Side Plank, 45sec/side, rest 60

*Full 1 sec pause at bottom of squat!


B. Every 4 minutes, for 20 minutes (5 sets):

20/15 Calories of Assault Bike or 25cals/20cals AirDyne

100-foot Heavy Sand bag Carry (Bear Hug – as heavy as possible without dropping)

*Push the pace on the assault bike/airdyne, if you apply yourself you will be rewarded with 2+ minutes of rest.

*Perform This segment Outside