Warm-up:

10 Shoulder Dislocates
5 Dive-bomber Push-ups
10 Squats
10 Shoulder Dislocates
5 Dive-bomber Push-ups
10 OHS w/ PVC

You should know where this is going…

“Jeremy”

21-15-9 reps of…

OHS w/ PVC
Burpees

Workout:

Class was put through a Tabata workout. No score was kept even though that was the original plan. The class was broken into three groups of 5 and the following stations were set up for each:

Rower; the beginner group used jump rope instead
Push Presses (35lbs, 20lbs, 12.5lbs or 25lbs)
Sumo Deadlift High Pulls (32kg, 44lbs, 8kg or 16kg)
Box Jumps
Medicine Ball Cleans (20lbs, 12lbs, 8lbs)

You did 20s work/10s rest eight times through before moving onto the next station. There was a minute of rest between each station. Of course there was one station where we got stuck at for 10 times through instead of eight…

After that we went into some stretching for the cool down and called it a day.

For what it’s worth, I came across this video on foam rolling not too long ago from Eric Cressey and thought I’d post it in case people needed some additional guidance on using the foam rollers.

You should incorporate stretching and foam rolling into your workouts regularly, especially post-workout.