10/26/20: Monday

⭐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
  • :30 Jump Rope
  • 10 Press Up + Down Dog
  • 10 Groiners + T Spine Opener
  • 10 Deadlifts
  • 10 Hang Power Cleans
  • 10 Push Presses
  • 10 Squat Thrusts
  • 10 Jumping Lunges
  • :30 Jump Rope
  • 10 Split Jerks
  • 3 x 1 Power Clean + 2 Split Jerks (Building)

• Strength
  

  Indoor Every 1:30 for 8 Sets 1 Power Clean + 2 Split Jerks

  Outdoor Every 1:30 for 8 Sets 2 Single Arm Split Jerks (Each Arm)

• Conditioning – “Firefly”
  

  Indoor For Time 25 Burpees Over the Bar 50 Double Unders 20 Burpees Over the Bar 100 Double Unders 15 Burpees Over the Bar 150 Double Unders

  Outdoor For Time 25 Burpees to a Plate 50 Double Unders 20 Burpees to a Plate 100 Double Unders 15 Burpees to a Plate 150 Double Unders

• Accessory
  4 Sets – Superset
  • :40 Max Banded Tricep Extensions (Tricep Kickbacks)
  • :40 Max Bicep Curls