Before Class Starts: CS – Activation
Plank with Knee to Elbow (Crossbody) x10/10
Metcon (No Measure)
DB Row x8/8
Lateral Raise x12
Seated band Rower x12
DB Pull-overs x6-8 (Heavy)
Weighted Knee Tucks x10
Partner Leg Throws x10/10/10 Forward/Side to side
KB Front Rack Hold x90 sec
*Keep movements slow and deliberate.
**Leg throws should be challenging but ability to keep lower back flat and feet off floor is retained.
***KB should be very heavy. Challenging your ability to breath as well as your core and midlines strength.