Classes start at 6:00am and end at 7:00pm.  

Get to mobility at 6:00pm to release and

find ease in the body.

WE HAVED WORKED ON OUR 1RM’S……

Conditioning rep scheme 15-20  

NOW IT’S TIME TO WORK TO UP THE

WEIGHTS A BIT AND DO LESS REPS.

START A NEW 2 WEEK CYCLE, USING 

HYPOTROPHY CONDITIONING 8-12 REPS.

Great for muscle definition.  

• Warm up 

• 10 air squats 
• 10 ps S L deadlifts
• 10 box step ups
• 50 ft duck walk
• banded hamstring stretch 

 

4 SETS  10-15 S LEG Deadlifts 

alternate with 10 bar burpees

5 Rounds

12 Swings (55/35)
12 Box Jumps

1 set 10–15 S LEG Deadlifts

5 Rounds

12 DB Split Jerk  (45/ 35/25)
12 S A ring pull ups or 1 rope climb 

1 set 10–15 S L Deadlifts