Classes start at 6:00 am and finish with a trigger release
class at 6:00pm…. don’t miss out!
Warm up
Release shoulders and hips
- 10 ps banded sits
- 10 ps towel drags
- 2x 10 sec lunge plus 2 hops
- 5 tempo pushups 3/2/3
- 10 hanging lat retractions
- Demo olympic lifts
Strength
Build to today’s heavy… 15 min Hang Clean + Clean + Jerk what fun !!! FT 20 min 20/15 Calorie Row 20 Chest-to-Bar Pull-Ups 20 Thrusters (115/75 lbs)MW 20/15 Calorie Assault Bike Little something extra Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up