* Monday, September 7th, Labor Day, there will be one class at 9 AM.

WOD:

1) 5 Push Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets

Warm-up as needed. Reference 8/5//15 for Push Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps.

2) 5 rounds AQAP:

25 Kettlebell Swings 53/35

25-37.5-50m Shuttle Run

This is done as an out and back to the 25m, then 37.5m, and finally 50m, totaling a 50m, 75m, and 100m run.

Extra Work:

3) Cross Over Symmetry:

Take your time focusing on position and activation not speed.

4) Row: 5 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent paces.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE