Coach Joan does not let you leave class without her picture and she means business. We appreciate all the coaches at Ballast.

Coach Joan does not let you leave class without her picture and she means business. We appreciate all the coaches at Ballast.

Coaches Warm UP

 

1. Deadlift

20 rep max

**try to add at least 5lbs from 2 weeks ago

 

2. Conditioning

1 mile run

40 alt. pistols

5 hang squat cleans 225/155

800m run

30 alt. pistols

4 hang squat cleans 225/155

400m run

20 alt. pistols

3 hang squat cleans 225/155

200m run

10 alt. pistols

2 hang squat cleans 225/155