05.14.2018

Hey Everyone!

Next weekend is the May long weekend, and we’ll be closing down to give our coaches some well earned rest and family time.

Friday, May 18th : Regular hours

Saturday, May 19th : Closed
Sunday, May 20th : Closed
Monday, May 21st : Closed

Tuesday, May 22nd : Regular hours

We hope that you enjoy the weekend, and we will see you all back in the gym on Tuesday!

Warm up:

800m dolphins run or 800m row, then
3 Rounds, 10/ea
Banded goodmorning
Reverse alternating samson lunge
Bird dogs

then,

2x 20 Banded straight arm lat pull down
rest 30sec

Strength:

A) Deadift Strength Cycle: Week 4
6x 2 @ 75%

B) 4x 100m Farmers carry (KB or DB)
rest as needed

Finisher:

Crossover Symmetry Tutorial [10:00]

Recovery:

1 – Ball tack and floss; 90sec/ea
2 – T-spine smash; 3-4:00