Labor Day Schedule, New Classes at H St, and the Smackdown!
August 27, 2014
Friday, August 29
August 28, 2014


3 Rounds of
10 Band Good Mornings
5 Dolphin Push-ups
10 Alt Samson Lunges
5 Plank to Squat

Skill – Short Arc KB Swing Practice
1 x 5 Russian Swing (focus on hip snap and bent arms)
2 x 5 Short Arc Swing to OH (hands on the horns)
1 x 10 Short Arc Swings to OH

Met-Con (15 Minute time cap)
6 Rounds of
18 KB Swings*
12 Burpees

*Use Short Arc as able
– Scale to 12 Russian Swings if necessary

1 Minute at each position of Band Hamstring Series (1.Leg straight up; 2.To outside; 3.Across Body)


  1. Dray says:

    Not much to say on this one – a little over 10 minutes on this was more than enough for me to justify eating a little of everything I could find at home, though.