8.30.2019

Hey Everyone!!!

Here is our Labor day long weekend Schedule:

Saturday August 31st : 9am-12pm

Sunday September 1st : 9am class

Monday September 2nd : 9am class

We hope you have an awesome long weekend, and we’ll see you on Tuesday to kick off September!

Warm up:

3 Rounds, 1:00 ea
Row (easy pace)
Walking knee tucks
Scap pull ups
then,
2 Rounds:
7 Bent over PVC rows with activation
14 Banded pull aparts (overhead)

Conditioning:

V1

A) E2MOM 14:00 (7 Rounds)
Calorie Row (14/12)
Max Ring dips until 1:30

Rest 5:00

B) E2MOM 14:00 (7 Rounds)
200m run
Max Deadlift (185/125) until 1:30

athletes may choose their order (A then B, or B then A)

Score is total repetitions across all rounds of ring dips and deadlifts combined

V2

A) E2MOM 14:00 (7 Rounds)
Calorie Row (14/12)
Max Ring muscle ups until 1:30

Rest 5:00

B) E2MOM 14:00 (7 Rounds)
200m run
Max Deadlift (225/155) until 1:30

athletes may choose their order (A then B, or B then A)

Score is total repetitions across all rounds of pull ups and deadlifts combined

Auxiliary:

4x
10 Hammer Curls
15 Tricep rollbacks

Recovery:

4:00 (2:00 L/R) EACH
lateral opener
Posterior chain floss