Bring your own mat!
Reminder: LOCKER SIGN UP ON THE FRONT DESK. Cubbies will be cleaned out and be for daily use ONLY. So if you store shoes, jump ropes, wraps, etc in the cubbies I highly recommend you get a locker. The cubbies will no longer be for full time storage.
Mens shorts pre order sheet also on the front desk. I need at least 20 pairs pre ordered in order to get these.
Fitness-
A. EMOM for 8 min
3 Hang Squat Cleans, TnG weight
B1. Wall Walk x 7 x 3 sets
Rest 30 sec.
B2. Hollow Rocks x 20 x 3 sets
Rest 30 sec.
+
3 Rounds
200 m Run
10 DB Thrusters (40/25#)
10 Burpees
100m Farmers Walk (50/30# per hand)
rest 3 min between each round
Performance-
A. Hang Squat Clean - 10 Mins to find max 5 UB reps
B1. Strict HSPU x 10 x 3 sets
rest 30 sec
B2. L-Sit hold x 1 min x 3 sets
Rest 30 sec
+
3 Rounds
200 m Run
10 Squat Clean Thrusters (95/65)
10 Burpee Lateral box jump overs
100m Farmers Walk (70/50# per hand)
Rest 3 min between Rounds
A. EMOM for 8 min
3 Hang Squat Cleans, TnG weight
B1. Wall Walk x 7 x 3 sets
Rest 30 sec.
B2. Hollow Rocks x 20 x 3 sets
Rest 30 sec.
+
3 Rounds
200 m Run
10 DB Thrusters (40/25#)
10 Burpees
100m Farmers Walk (50/30# per hand)
rest 3 min between each round
Performance-
A. Hang Squat Clean - 10 Mins to find max 5 UB reps
B1. Strict HSPU x 10 x 3 sets
rest 30 sec
B2. L-Sit hold x 1 min x 3 sets
Rest 30 sec
+
3 Rounds
200 m Run
10 Squat Clean Thrusters (95/65)
10 Burpee Lateral box jump overs
100m Farmers Walk (70/50# per hand)
Rest 3 min between Rounds
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