Workout of the Day

STRENGTH Back Rack Lunge X 6/Leg @30x1: x 3 Sets *rest 2 Min 4 Sets seated plate tabata leg extension METCON 40 Thrusters (115/75) 40 Lateral Burpees *chose a wt. 1-2 breaks only

Join us for another fun Saturday workout 830-930am open gym 10am Open gym

STRENGTH a1. Both Legs Elevated Bulgarian Split Squat X 4-6/leg @30x1 a2. Pendlay Row X 8-10 @21x3 x 4 Sets METCON 2k Row 30 Power Cleans (155/105) 1500m Row 30 Stoh 1k Row 30 Dl

STRENGTH Clean High Pull + 3 Hang Power Cleans (mid Thigh/hang/@knee) METCON 10-1 thrusters (135/95) c2b Pullups 200m Run After Each Rd

STRENGTH Back Squat X 20 e5mom X 3 Sets @50-60% METCON 3 Rounds For Time 20 Cal Row 20 Burpees Over Row

STRENGTH a1.barbell Goodmorning X 6-8 @3111 a2. Band Pull Aparts X 20 rest 2 Min In Between X 4 Sets METCON Amrap 20 30 Doubles 25 Db Snatch 10 Db Stepups 30 Doubles 25ft Oh Walking Lunge 10 Db Stepups

STRENGTH 3 Sets 3 Strict Press (heavy) + On Last Rep Me Push Press *build *rest 3 Min between METCON 21-18-15-12-9-6-3 kb Swings (70/53) *after Each Round = 7-10 Ub T2b