Thursday, 10.11.2018 

Class Times: 5:30am, 8:00am, 9:00am, 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
EMOM6-
odd: Row
even: Burpees
*partner up- while p1 rows, p2 does burpees

MOBILITY
Front Rack
Hips/ Ankles
Posterior Chain

STRENGTH
3×3 Strict Press
3×3 Push Press
3×3 Push Jerk
Work to heavy 3’s from the rack

CONDITIONING
For Time-
50/42 Calorie Row
40 Wall Balls   20/14#
20 GHD Sit Ups
40 Wall Balls
50/42 Calorie Row

ACCESSORY
Foam Roll Quads