Thursday – 10/5/17

Warm-Up
2 sets:
Banded Glue bridge x 15-20 reps (pause at top)
Side Star Plank x 20sec/side
Elbow plank to hands x 10 total reps
+
1 set:
Bulgarian Split Squat (body weight) 10/leg
Dips x 5-10 reps (no tempo)

Workout
A1. Bulgarian Split Squats @30X1; 4-6/leg x 3 sets, rest 90sec
A2. Tempo Dips @1111; Max Reps x 3 sets, rest 90sec
*If you cannot do Ring or Bar dips at this tempo perform 10-12 Close grip push-ups at same tempo. No Bands or half reps

B. Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)

*Running allowed ONLY if we have more then 12 people in class – 400m