Monday 4/27

Tomorrows Self Defense class will have special guest Leo Da Silva, Brazilian Jiu-Jitsu black belt. All RedZone members welcome!

Fitness

Strength

A1. DB Bulgarian split squats 

10 reps / leg x 3 sets 

A2. Side bends with plate ovhd 

30 reps x 3 sets

A3. Hollow Body Hold 

45 seconds x 3 sets

Wod

4 rounds for time:

200 meter run 

20 abmat sit ups 

15 wall balls 

Performance  

Strength 

A1. Barbell on back Bulgarian split squats 

10 reps / leg x 3 sets 

A2. Side bends with plate ovhd 

30 reps x 3 sets

A3. Ring hang tuck hold  (knees stay over hip crease)

60 seconds x 3 sets

Wod

4 rounds for time 

400 meter run

25 wall balls 

The ZONE

Core: 

A1. Abmat sit ups 

25 x 4 sets 

A2. Single leg kb deadlift 

8 per leg x 4 sets 

A3. Side bends 

24 reps x 4 sets 

For time: 

10 down to 1 

Kb swings 

Goblet squats 

Calories on rower 

Finisher: 

Tabata hr push ups