Please remember class changes for the week!
M, T, W, all classes are as scheduled.
Thursday, We will have a 5 and 6 a.m., no 9 or noon.
4:30, 5:30, 6:30 classes as normal.
Friday, no 5 a.m., 6 a.m. 9 a.m. or noon.
5:30 p.m. will be the only class on the schedule.
Saturday, class as normal at 8:30 a.m.
Sunday, no Open Gym.
Sorry for any inconveniences!
Five sets of:
Bent-Over Barbell Row x 6-8 reps
Single-Leg Glute Bridges x 12-15 reps each leg
Wall Climbs x 2-4 reps
Rest 30 seconds if needed
5 rounds for time of:
Row 250 meters
10 Dumbbell Thrusters
Every 3 minutes, for 24 minutes (8 sets) of:
(high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
8 minute AMRAP of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)