10/30/20: Friday

Bring Your Friend(s) Day EVERY Saturday for the next month!!!  We will be entering your name into a raffle for each NEW friend you bring. One person from each gym will win a gift card to a local business.
🚨Have your friends sign up – HERE🚨


Today’s Workout

  • Warm Up
    • 2 Sets
      • 5 Press Up
      • 10 Glute Bridges
    • 2 Sets (In workout space)
      • Banded Walks (Fwd|Bwd|L|R|Skater)
      • 3 Squats after each walk
    • 2 Sets
      • 5 Tempo Back Squats
      • 10 Kip Swings
  • Strength
    Indoor
    5 Sets
    5 Back Squats
    Outdoor
    5 Sets
    10 Double DB Squats
    10 Lying DB Pull Overs
  • Conditioning – “Kip Your Hands to Your Shelf”
    Indoor
    4 Rounds For Total Reps
    1:30 Clock
    10-15 Unbroken Pull Ups (sx: 15 Jumping  crx: CTB or 5-10 Bar MU)
    Max Front Squats (sx: 75#|55#  rx: 95#|65#  crx: 135#|95#)
    Rest 1:30
    Outdoor
    4 Rounds For Total Reps
    1:30 Clock
    10|8 Cal Row Sprint
    Max DB Front Squats
    Rest 1:30
  • Accessory
    Tabata – 8 x :20 On|:10 Off

    • V Ups