ANNOUNCMENTS
MONDAY
A) 12 Rounds w/ a Partner (6 each/24min)
500/450m Row
*1 round work/rest
*2min Cap
+
B) Every 3min x 6 sets
5 Barbell Bench Press @10X4
10 Frog Stance DL
TUESDAY
A) EMOM x 15min
Min 1: 30-40sec Supinated Inverted Row Hold
Min 2: 10 Heavy Seal Row
Min 3: 30-40sec of Banded Face Pulls
+
B) 40-30-20
Strict Pullup/Chin Up Mix
800m Run in Between Each Set
WEDNESDAY
Giant Set Every 2min x 5 sets (40min)
A1) 10/Leg Front Rack BSS
A2) 20 Suitcases
A3) 14 Crossover Side Box Step Ups
A4) 20s on/40s off Banded Bicycle
THURSDAY
A) 5x10 Seated HG DB Strict Press
R~90s
+
B) 5 Rounds with a Partner
5min Altrernating Rounds/ 1min Both Rest
5/arm DB Power Snatch
5 Burpees
FRIDAY
A) EMOM x 15min
Min 1: 30-40sec Supinated Inverted Row Hold
Min 2: 10 Heavy Seal Row
Min 3: 30-40sec of Banded Face Pulls
+
B) 50-40-30-20-10-5
Push Ups
400m Run Between Sets
SATURDAY
A) 10min AMRAP
15 Air Squat
10 Box Jump
+
B) 10min AMRAP
15 Situps
10/8 Cal Echo
+
C) 10min AMRAP
15 DB Curls
100m Run
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 2/26 - Movement Therapy w/ Jess - Focus on Shoulder Stability and Mobility
Upcoming Sundays
TBA