ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility
Impact/Focus: Back Squat
Warm up as needed before completing the following workload every :75 for 10 rounds.
1-2-3-4-5-6-7-8-9-10 x Back Squat (50% 1RM)
Notes: For those seeking an additional challenge today, the final set can become a max rep set.
Post loads to comments.
“Freight Train”
Complete the following for max reps in the time allotted
2:30 x Handstand Push-ups
:30 x Rest
2:30 x Ring Rows
:30 x Rest
2:30 x Wallball (20/14)
:30 x Rest
2:30 x Slamball (30/20)
Post reps completed per movement.
“Back Squat” : Last round 20 @ 95#
“Freight Train”: 28(Stinkbugs)/35/40/35 (20# WB/30# SB)