10/17/19 – Burr Strength

A – PREP
LEARN MOVEMENTS FOR FLOW

B – RAMP
PRACTICE FLOW

C – CONDITION
Work in your Lane – 5 Lines, 4 Exercises. You rotate when Exercise D is complete.
A 5/3 Assault Bike, 5 Ab Mats
B 20 SU/10 DU, 3 Burpees
C 5 Pushups, 10 Squats
D Row 30/22c

STR:4×2
HYP: 4×12
If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.

For Assistance, see computers and click appropriate tab. C1/C2 required – D1/D2 optional if enough time left in class.