08.31.2018

HEY EVERYONE!

Just a reminder that this Monday, September 3rd is Labour Day, and we’ll be closed in recognition of the Holiday.

Regular schedule will resume on Tuesday, September 4th.

Also, John’s Super Sunday is back, and on for this Sunday September 2nd!!

Have a great long weekend!

Warm up:

(in partners, 2 rounds EACH)
Partner 1 :

500m row

while partner 2 does :

10 MDBall clean

10 Banded Retraction

10 Alternating pigeon pose

Plank hold for remaining time (if any)

Conditioning:

Partner workout (Teams of 2)
Team picks 6 exercises in the list below and must complete 100 reps of each (600 reps total). only 1 partner works at a time. Team picks the order of the exercises, but must finish 100 reps of the first, before moving on to the second one…
ROW (for calories)
PUSH UP
KBSWING @24kg/16kg
BURPEES
WALL BALL @2/14
SIT UP
PULL UP
OH WALKING LUNGES @45/25
BACK SQUAT @95/65
PUSH PRESS @95/65

Recovery:

Banded overhead distraction; 2:00/
Wall squat; 4:00