Thursday 10.25.2018 

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

ATTENTION: There will be no Open Gym this Sunday, October 27th. The gym will be closed for cleaning/maintenance.

WARM UP
3 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

MOBILITY
Shoulders
Chest/ Pec
Ankles

STRENGTH
A) 3x 10 Hammer Curls
B) 3x 7/5 Weighted Strict Ring Dips
C) 3x 10/7 Weighted Push-Ups

CONDITIONING
2 rounds-
On a 7:00 clock,
Row 500m
w/ remaining time AMRAP of:
50 Double Unders
25 Ab Mat Sit-ups
* rest 2 minutes between rounds; start where you left off in AMRAP

ACCESSORY
3x:30 Overhead Plate Hold