9/11/23

TODAY IS BRING A FRIEND DAY!

IF YOU KNOW SOMEONE WHO WOULD BE A GREAT ADDITION TO OUR FAMILY, BRING THEM TO A FREE CLASS TODAY!

Warm Up:

2 rounds:

• 30 sec Underhand Grip Bar Hang

• 10 Lat Prayers

• 5 Spiderman Complex

• 15 Rocking Hip Flexor Mob/side

Strength:

A1) Front Squat 3x5-8 @3RIR - leave 3 reps in the tank

A2) Pause Calf/Tib Raises 3x10-20

Conditioning:

3 sets:

• 8-12 DB Incline Bench Press

• 8-12 Strict Pull ups (underhand grip)

• 2 min on Machine or 400m Run

rest 2 min

Cashout:

3 sets for Quality:

• 10-20 V-Ups