Monday, November 21, 2016

161121:

We will be celebrating our Grand Opening on Saturday, December 3! Come get your sweat on and eat some really good food! Bring your family and friends! The more people the merrier!

SKILL/COORDINATION:

Rolling Practice, 5-10min
DNS Half-Kneel Holds, 3x30sec

LIFT:

Front Squat
 - 3x8@55%
 - 2x6@65%
 - 1x4@75%

METABOLIC CONDITIONING:

5 Rounds for strength, pick and keep a number (12min cap):
 - 15/10/5  Strict Dips (Ring or bench)
 - 10/7/4 Strict Pull-ups