10/23/20: 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🚨

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Today’s Workout

• Warm Up
  3 Sets
  • 3 Push Up + Groiner w/ T Spine Opener (1 Push Up + 2 Groiners)
  • 6 Inchworms (No Push Up)
  • 9 Single Arm Presses (Each Arm – 2&3-Push Presses)
  • 12 Squat Jumps

• Conditioning – “Crew-L and Unusu-Wall”
  

  Indoor 3 Rounds Each For Time A)  5 min. Clock- 3:45 Time Cap 60/54 Cal Row B) 5 min. Clock – 4:00 Time Cap 21 – 15 – 9 Wall Balls 12 – 8 – 4 Push Press (sx: 75#|55#  rx: 95#|65#  crx: 135#|95#)

  Outdoor 3 Rounds Each For Time A)  5 min. Clock- 3:45 Time Cap 60/54 Cal Row B) 5 min. Clock – 4:00 Time Cap 21 – 15 – 9 Shoulder to Shoulder Medball Thrusters 12 – 8 – 4 DB Push Press

• Accessory
  5 Sets
  • 10 DB Concentration Curls (Each Arm)