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
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