ANNOUNCMENTS
1) New Self Check Out Retail
Hello Vickerites - Quick retail update. The time of the retail sheets has come to an end...
There is a new Self Check Out Station where the retail sheets used to be. Couple things to note with this. 1) You WILL need your credit/debit card EVERY TIME you check out something from retail. 2) Check out AND pay immediately after getting your items. 3) This is separate from the Pike 13 system, so NO cards will be kept on file. And once again you will see some retail charges hitting your accounts over the next two weeks or so as we clean up the last (quite a few) retail sheets. You will see receipts for this.
Thanks for the understanding.
MONDAY
A) E4MOM x 5 Sets (20min)
5-10 Barbell Strict Press
5-10 Barbell Hip Bridge
1min of Single Unders
+
B) E3MOM x 7 Sets (21min)
(3 Building + 4 Working)
3.3 Deadlift
. = 20sec deload and stand
TUESDAY
A) 3 Rounds
400m Run
30 Toes to Bar
30 Db Incline Bench Press
30 Strict Pullup
30 V -Ups
WEDNESDAY
A) E4MOM x 5 Sets (20min)
10 Seal Row
5-10 Barbell Hip Bridge
11/9 Echo Sprint
+
B) E3MOM x 7 Sets (21min)
(3 Building + 4 Working)
4.4 Back Sq
. = 20sec Rack the weight
THURSDAY
A) Every 4min x 6 Sets (24min)
8-12 Bench Press @ 2111
15-20 Bent Over Fly
+
B) 10 Sets in 20min
Max Unbroken Pullups
(Score and Track Total Reps)
FRIDAY
A) 5 Sets
15/side Side Hip Taps
10-20sec/side Adducter Holds on Bench
+
B) 35min Alternating w/ a Partner
12/10 Cal Row
*no sitting to rest.
SATURDAY
A) 12min to Build
Building/Warm Up Back Squat
+
B) In 12min
4x4 Back Sqaut
+
C) 20min AMRAP w/ Partner
40 Burpees
80 Box Jump Step Down
SUNDAY SPECIALITY CLASS
This Sunday Sep 24: Arms w/ Stefan
Upcoming Sundays
Sunday 10/1: Chest Pump with Stefan
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