Friday 1-27

“Happy Birthday Coach Nikki”

Mobility: Hips/Lats

A: 36 min EMOM + 3 min of Birthday Burpees
1) Cal Row 15/12
2) 15 Bar Thruster 45/35
3) 15 Box Jump Over 30/24
4) 15 GHD Sit Up
5) 50 DU
6) 15 KBS 70/53

* Cash Out with 3 min Burpee AMRAP

Standard

Tuesday 1-24

Mobility: Calves/Hips/L and T Spine

A: 3 Rounds
10 DB Front Lunge
10 Vertical Jump Lunge
10 DB Lateral Lunge
10 Single Leg Lateral Jump
10 DB Step Up
5 Squat Jump

B: 5-5-5-3-3-3
Back Squat @ 80-90%

C: 12 min EMOM
1) 30/25 Cal Air Dyne
2) 20 OH Plate Lunge 45/25
3) 20 Box Jump 24/20
4) 20 Goblet Squat 70/53

Standard