9:00 am Class hitting the workout on a Saturday Morning!

*Sunday, October 30th Class Schedule: 10:00 am Class Time*

I. Dynamic Specific:
Two to three Minutes of the following @ 80%:
Rowing
then 3 Rounds of:
Wall Squats x 5 repetitions
Lunge Walk x 10 repetitions
Med Ball Russian Twist x 12 repetitions
II. Dynamic Mobility:
90 Degree Quad Stretch
Front Rack Position Stretch
III. Strength and Conditioning Workouts:
A. Back Squats, 10 sets of 2 @ 60%
*Compare to October 3rd and October 10th, 2011*
B. “Mrs. Right”(Perform the following for time):
Thrusters x 10 repetitions @ 135 lbs/95 lbs
Row Sprint 350 m
Rest 90 seconds
Thrusters x 10 repetitions @ 135 lbs/95 lbs
Row Sprint 350 m
Rest 90 seconds
Thrusters x 10 repetitions @ 135 lbs/95 lbs
Row Sprint 350 m
Done!
*Level 1*
Thrusters @ 85/55
*Level 2*
Thrusters @ 95/65
*Level 3*
Thrusters @ 115/80
*Advanced*
AS RX
Post Weights Used and Time to Complete to Comments.