Monday 2015.12.28

Reminder: Class on New Year's Eve (Thursday, 12/31/15) will be at 3:00 p.m. due to the various evening festivities that people have. Much like the Christmas Eve class, the evening will will have an open gym format with a short conditioning component toward the end.

Check out the Christmas tutus! #12DaysOfChristmas

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 25, 2015 at 7:07am PST

BBG (off)
3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. HSPU, 3 x M
4. L-sit

Spend approximately 1:30 min working on each skill (so each cycle is approximately 6:00). Set a goal for each skill in the cycle if a rep scheme is not provided.


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
With a partner, complete 40-30-20-10 reps for time of:
Pull-ups or Bar Rows
Push-ups
Box Jumps, 24"/18"
Sit-ups

The workout goes as follows: 40 pull-ups,40 push-ups, 40 box jumps, 40 sit-ups, 30 pull-ups, 30 push-ups, etc. Only 1 partner may be working at time.


Finale
Mob your legs (hamstrings, calves, or quads) for at least 2:00/leg.