Tuesday
Our July 4th schedule will be as follows:
Thursday, July 4, 2024
9:00 am class only
Open gym 8am-11am
Friday, July 5, 2024
5:30am class
7:00am Essentials class
9:00am class
Open gym 3pm-5:30pm
Saturday
Normal
8:30 & 9:30am
A. Take 12 minutes to complete 3 sets of the following
A1. 12 DB RDLs @ 50#/35#+ per hand
A2. Weighted strict pronated pull-up x3-4 reps or max strict reps in 30 seconds
A3. Handstand walk/hold skill work 45-60 seconds
B. For total time
1-2-3-4-5-6-7-8-9-10
Burpees
Front squat @ 115#/75#
Box-jumps 24″/20″