PLEASE REMEMBER GYM CLOSED THURSDAY
FRIDAY and SATURDAY APRIL 5 – 7 FOR
FLOOD REPAIRS :((((((
Classes start at 6:00 am today ……
get in here early and get it done!
Warm up
- 10 ps side band pull in a lunge position …
- 10 bent over rows with bands
- 10 medial deltoid raises
- 10 weighted burpee
- 400 m run every 10 sec sprint
STRENGTH
Bench Press – 5 5 5 5 5 5 tempo 5 /0/0
ME bar hangs …chin above bar
METCON
5 Rounds “Sarah”
5 Deadlifts (225/155)MW
400m Run/row or run 200
15 Wallball (16/14) MW…try and keep head in a chin pack position if overhead problems
“Sarah ramped up”
5 Rounds
5 Deadlifts (275/185)
400m Run
15 Wallball (20/16)