Thursday, June 22, 2017

Congrats Priscilla on completing fundamentals with Coach Collin . We are super excited to have you join our group classes! RCFers make sure to introduce yourselves and say hi 🙂
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PERFORMANCE
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A) Every 2 minutes for 4 sets:
4 Front Squats
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B) 9 min AMRAP:
10 Burpees
20 Pistols
30 Kettlebell Swings 53/35
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FITNESS
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A) Every 2 min for 4 sets:
8 Front Squats
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B) 9 min AMRAP:
10 Burpees
20 Air Squats
30 Kettlebell Swings 44/26
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FIT CAMP
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A) 25 min AMRAP:
30 Lateral Step Overs (Use plates; e.g. Three 45# plates stacked)
15 ABMAT Sit ups
30 DB Step ups (Use same plates as Lateral Step Overs)
15 ABMAT Sit ups
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B) EMOM for 12 mins:
12 Hip Extensions
Tall Plank Hold for 40 sec

A TRAINING EXPERIENCE LIKE NO OTHER

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