Friday 050517

Strength Focus
Before Class Squats:
DO NOT SKIP THIS PART
2 Rounds
Band Walks 15 steps Left, 15 right
10 Hip Extensions - SLOW
10 Hip Raises (http://workoutlabs.com/wp-content/uploads/watermarked/Hip_Raise.png)
Then
2 Rounds
10 Squat Jumps (JUMP HIGH)
60 second Plank
Then
Back Squats
Then After Class
3 Rounds
12 Bulgarian Split Squats per leg (Same weight as last week)
Front Rack Double Kettlebell Walk - 100' (53/35)

Gymnastics Focus
EMOTM 10
1) 5-10 Pistols per side (Add weight if easy, Modify to: 5# weight under heel, or depth)
2) 10 Prone, feet elevated Ring Rows (laying as flat as possible)