11.10.2017 : Remembrance Day

Hey Everyone!

Just a heads up; This Monday we will be operating on a Holiday schedule. We will be having one session only, at 10:00a.m, with coach John.

Enjoy your weekend, spend time with loved ones, and don’t forget to Remember.

-Temenos coaching Team-

Warm up:

3 Rounds:
300m row
12 pause air squats (2sec)
.30sec handstand hold

Mobility:

1. Lat smash 2:00/
2. Posterior chain floss 2:00/

Strength:

Bent over barbell row;

7 – 7 – 7 – 7 – 7 (building, overhand grip)

Conditioning:

For time, In partners:

50 Pull ups / Bar/ring dead hang
100 box jump overs (24/20) / Plank hold
150 D-ball slams / Wall sit hold
200 Double unders / Ring hold (top of dip position)