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Blog Friday, 10.19.2018 

Blog

Friday, 10.19.2018 

  • by rbwrv
  • October 18, 2018

Friday, 10.19.2018 

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

Open Gym Times: 8:00-10:00am , 12:00-1:00pm, 5:00-5:30pm

WARM UP
2 Rounds-
7 Burpees
10 PVC Pass Thrus
10 PVC Sotts Press
10 PVC OH Squat

MOBILITY
Chest/Pec
Lats/Shoulders
Ankles

STRENGTH
3×5 Sots Press
with empty bar or very light weight
then…
5×3 Overhead Squat
Build to heavy 3

CONDITIONING
For Time-
100 KB Swings 50/35#
EMOM, starting with 0:00- 5 Box Jumps

ACCESSORY
30 GHD Sit Ups
(goal to go unbroken as long possible. break up as needed)

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