Posted: February 20, 2017 in Uncategorized

HOLIDAY SCHEDULE 6,7,9am (8am open gym)

Warm up 

  • TRX atomic pike x 10
  • PVC ohs x 10
  • Side plank 30 sec ea side 
  •    4 rounds 

Strength 

  • Back squat x 3 w 3 sec pause @ 80%
  •   EMOM 10 min 

Conditioning 

  • Wall ball x 10
  • Push up x 10
  •  EMOM 5 min 
  • Rest 1 min 
  • Kb Front squat x 10
  • Double under x 30
  •  EMOM 5 min
  • Rest 1 min 
  • Burpees x 5
  • BW squats x 15 
  •  EMOM 5 min 

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