From 11 years old to 62 years young, nearly everyone PR’d on Back Squat today at the 4:30 Class!! Great job, everyone!

 

Strength
Shoulder Press (5 or 6 sets @ 20X1 tempo)
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

 

Conditioning

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)