03.01.2018

Hey Everyone!!

We’re adding a sign up sheet for heat times to this Friday’s “Friday Night Lights” Open workout!

It should help us stay on track for the evening, so if you plan to participate (whether you are signed up for the open or not) then sign your name up for one of those time slots! You may also sign yourself up to help out with judging for the evening if that appeals to you.

If you dont get a chance to sign up then not to worry, you can still come out and throwdown.

See you all on Friday!

Dynamic warm up:

3 Rounds, 1:00 each:
Row (easy pace)
Banded goodmornings
Yoga flow (chuttarunga)

Strength:

E3MOM 21:00 (7 rounds)
5 Back squat (building, AHAP)

Finisher:

Tabata (5 Rounds)
Hanging leg raises
Back extension

Recovery:

[6:00 – 8:00]
1. Quad/posterior chain smash ; 90sec/ea

2. Wall squat; 3:00