3 HOUR MAYHEM: Saturday, November 21, 2015

3 HOUR CLASS TODAY! Starts at 9:15 p.m. and goes til 12:15 p.m.
Stay for as long as you can or stay for the whole thing!

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4)/Ring Rows (Next 4)

(C) Bar and Ring Muscle Up Progressions

(D) Handstand Push Up Practice and Progressions

(E) Review Workout 1 (F)

  • Ab Mat Sit Up -> V-Up -> Toes to Bar
  • Plank -> Push Up
  • Air Squat

(F) Workout 1

8 Minute AMRAP

4 Toes to Bar
8 Push Ups
12 Air Squats

(G) Rest 2 Minutes + 800m Jog

(H) Review Workout 2

  • Air Squat -> Wall Ball
  • Hollow Body -> Hollow Rock
  • Russian Kettlebell Swing

(I) Workout 2

10 Min AMRAP

  • 7 Wall Balls 20/14 to 10' (all)
  • 8 Hollow Bodies
  • 9 Russian KB Swings HEAVY

(J) Rest 3 Minutes + 400m Jog + 20 Easy Air Squats

(K) Review Workout 3 (L) and/or set up equipment

  • Back Squat

(L) Back Squat 5x15 @ 50-55% of 1RM, rest as needed

 

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