10.04.2018

Hey Everyone!

This upcoming Monday, October 8th  is Thanksgiving, and as such we will be closed for the day. Enjoy your day off with family and friends, eat lots of good food, and we’ll see you on Tuesday for regular classes.

Have a great long weekend!

Warm up:

3 Rounds:
10 Kettlebell windmill (5L/5R)
10 Samson lunge (reaching overhead, alternating)
10 Scorpion kick (alternating)
200m run

then

2x 20 Banded pull aparts (overhead)

Strength:

Turkish get up; 5-5-3-2-1-1-1.. (L/R)

Conditioning:

AMRAP 8:00
1100m row
Max reps double unders

score is max reps double unders

Recovery:

Deltoid smash; 2:00/

Plantar surface smash; 2:00/