Group training is on Weds. A group of 6 – heavier weights, more individual attention.

Warmup
2min of jump rope

Core x2
general stretching
rocky tiers
V-ups on the BOSU
6inches with BOSU on your legs (this one is hard!)
30 push-ups (tennis ball placed on the floor and each time your chest needs to touch the ball)

Workout x2
OH Squats 75lb
Roman Deadlifts 135lbs
Toe to Bar
powerclean split 25lb db
row to curl 55lbs
shoulder press 75lbs — I am going down in weight next week bc it proved to be too heavy for me

PT Station
15,12,9
Handstand push-ups – See image to the left -this is a modified p/up which is what I do with knees on box, and bc of that it’s x2. Note how her arms are straight and not bent. You can try this at home with a chair or something.
Farmer run 35lbs 50yds
OH Squat 65lbs
time: 6:59

*the image used obove was found at a crossfit site: Crossfit Invictus. Check out crossfit if you are looking for a really challenging, high intensity, but real life workout.