Workout: P/E, Strength

Workout:

DROM, Squat, Swings, Push-ups

Then:

25 sec of Work/ 20 sec of Rest

-Double Swings+

-Dive Bombers+

-Burpee/Double Cleans+

-Front Squats+

-Jerk+

-Renegade Rows+

-Flutter Kicks

3 Rounds, rest 90 sec between rounds

Then:

45 sec of Work/15 sec transition (Partner)

-Airdyne/Plank

-Row/Plank

Then:

Cooldown

*Today's group class was fun, I join in, this is something I don't do regularly but once in a while is good to bond with your students, it keeps them motivated.

Workout:

10 min Row @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat @ 16, 20, 24kg

Then:

Work up to a heavy Front Squat

Then:

5x3 FRSQ @ 80% of 1RM

Then:

250m Row+

5 Pull-ups+

10 Wall Ball+

15 Push-ups+

20 KBS @ 24KG

5 rounds

Then:

10 min Airdyne @ easy pace

FRSQ, Circuit: Ryan (FRSQ @ 185)

Ryan puts 110% of effort into every workout. Sometimes I have to remind him to slow down during his workout, and sometimes I let him crash so he learns himself; it is part of the learning curve.