Classes start at 6:00am with Sarah and finish with a 6:00pm release class……
Ordering Hoodies today so please let me know if you want one?
Warm up
- release butt and hip flexors
- release pec major, lats, tere, and forearms
- 10 lat pulls on rig
- 10 hollow rocks which will transfer to swings on bar…..swings initiate from the lat pull
- 10 squats with 3 point contact from dowel
- 30 sec squat hold with out breaking
STRENGTH
Front Squat tempo 2/0/2 5 – 5 – 5 – 5 – 5 2 ps turkish get ups…..Sarah’s favourite
WOD
Sweat fest #9 AMRAP in 15 minutes: 10 hang Power Cleans (155/105) 10 Toes to Bar/ Swings/ knees up 200 Meter Run ACCESSORY 3 Sets: D-Ball carry 100 meters 15 V-ups