Friday, 9.28.2018 

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Open Gym Times: 8:00-10:00am , 3:00-4:00pm, 5:00-5:30pm , 6:30-7:30pm

WARM UP
2 Rounds-
100m Run
10 Bird Dogs
10 Banded Good Mornings
10 PVC OH Squats

MOBILITY
Overhead
Hips
Ankles

STRENGTH
A) 4 x 8 Romanian Deadlift @ 40-50% 1RM
B) 4×10 GHD Hip Extensions (can add weight)

CONDITIONING
Nancy’
5 Rounds for Time-
400m Run
15 OH Squats 95/65#
* This is meant to be fast! Scale to go unbroken on OH Squats
Sx1: 65/45#
Sx2: 45/35#
Beginner: 4 Rounds, 45/35# Back Squats
**20 minute time cap

ACCESSORY
KB Calf Smash
L-Ball Foot Smash