Warm Up Foam Roll and Hip Mobility 5 Minutes 2 Rounds 10 OHS @ 30X1 10 Ring Rows @ 2011 10 KBS Strength/Skill 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 seconds A2: SA Bent Row x 6-8 reps @ 2011 – Rest 45 seconds A3: FLR on Rings 45-60 …
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill 4 Sets A1: RDL x 8-10 reps @ 3011 – Rest 60 seconds A2: Ring Push Ups x Max reps @ 1010 – Rest 60 seconds MetCon 2 x 1000m Row @ 100% Rest 8 minutes between efforts
Thursday Hours – 12pm, 5:30pm, and 6:30pm Warm Up 5 Minutes Jumprope 2 Rounds 10 Arm Circles 10 Wallslides 10 T Push Ups Strength/Skill 4 Sets A1: Press x 8-10 reps @ 21X1 – Rest 45 seconds A2: Double Unders 60 seconds – Rest 45 seconds A3: Hollow Rocks 20 seconds – Rest 45 seconds …
