Marcia and Kristen
Warm-up: 21-15-9 Row for Calorie, KB Swing. Dynamic Stretch
Strength: Deadlift
(15)2 (10)2
Build to 55% of 1RM
WOD: HOT TUNA
9 min. AMRAP
20 Cal Row
20 Wallball 20/14
20 Burpee over Rower
Once these 60 reps are completed, athletes can “Freestyle” to the end of the 9 minutes.
Icing: Mobility “Foam Roll”.
There is a slight change to today’s schedule. No 4:30 pm class.