Only 8 people made it the Monday night after the first nice weekend. It was nice having a smaller group because it allowed me a little more time with each individual to work on form.
We began with a weight plate warm up.
10 hop over plate burpees
10 planks moving the hands onto the center of the plate and then off onto either side of the floor
10 around the worlds (holding plate at chest, circle up over your head and then back around the other side)
Then we did some jogging around the gym to keep everyone’s heart rate up until everyone finished the warm up.
I split everyone up into 2 groups of 4, one by the TRXs and the other by the plates.
2 rounds of 30 second intervals of Race Car, Triceps Extension, and Running Man
While the other group did
2 rounds of 30 second plate pushups (hands on the floor, chest to plate), shuffles (two feet to the right of the plate, shuffle on top and then off to the left) and lunges holding the plate overhead.
After both groups completed both circuits, we did some running drills. We started with some sprints and then I threw in some fun stuff stuff like crab walk, bear crawl.
For the last circuit we did 2 rounds of power jacks, plank and toe touch jumping jacks. The TRX circuit was all hamstring exercises (feet in loops; hips up and down, hips ups knees to chest, and hips up open and close legs)