Wednesday 11/5
***Big weekend ahead!
***Saturday class schedule change:
Open gym
7:30am – 8:30am
8:30am class ONLY
NO 9:30am class
***We have several teams heading to compete @cedarcitythrowdown and we’d love for you to come out, show your support and hang with us!!
A. Take 15 minutes to complete the following:
Pause bench press x 5,5 @ 55%-65% of 1RM
Bench press x 5,5,5 @ 70% of 1RM
B. For time
Row 500m/425m or Echo bike 22/16 cals
+
2 rounds
10 box-jumps 24″/20″
20 push-ups
+
Row 500m/425m or Echo bike 22/16 cals
+
2 Rounds
10 box-jumps 24″/20″
20 strict press @ 75#/55#
Essentials
A. For Time
Buy in: 600m row
+
3 rounds
20 single arm db thrusters
16 toughest pulling movement (banded pull-ups, ring rows, etc…)
8 burpees
+
Cash out: 25 EB cals
B. at your own pace
3-4 sets
10 kb side bends
12 db lateral raise
30 banded tri pull down