09/02/19

IMG_3856.JPG

LABOR DAY SCHEDULE:

Classes at: 5, 6, 7, 8 & 9 AM

______________________________________________________________

Warm Up:

3X:

10M Waiters Carry Right Hand

10M Waiters Carry Left Hand

10 4-Way Deadbugs

Dynamic Pull:

20 Minutes to Find 10-Rep Max OHS

Bootcamp:

Odd/Even 20:

Even: 10 Burpees

Odd: 10 DB Push Press

Conditioning:

AMRAP 12:

3 Snatches 80% of Max ( or 6 Per Arm w/DB's)

Run 200M

Auxiliary Work:

Rack Pulls: 1 X 10

Bar starts under kneecap. Work up to a weight that you can pull for 4-5 reps, then pull 1 rep, rest 10 seconds, 10X