PLEASE REMEMBER GYM CLOSED THURSDAY 

FRIDAY and SATURDAY  APRIL 5 – 7 FOR

FLOOD REPAIRS :((((((

 

Classes start at 6:00 am today ……

get in here early and get it done! 

Warm up 

• 10 ps side band pull in a lunge position …
• 10 bent over rows with bands 
• 10 medial deltoid raises 
• 10 weighted burpee 
• 400 m run every 10 sec sprint 

STRENGTH

Bench Press – 5 5 5 5 5 5     tempo 5 /0/0
ME bar hangs …chin above bar 

METCON

5 Rounds  “Sarah”

5 Deadlifts (225/155)MW
400m Run/row or run 200 
15 Wallball (16/14) MW…try and keep head in a chin pack position if overhead problems 

 “Sarah ramped up”

5 Rounds

5 Deadlifts (275/185)
400m Run
15 Wallball (20/16)