Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Hollow Rocks
Group…
Banded Samson Lunges
Inch Worms Down
Zombie Walk Back
Zombie Deadlift Review
Strength and Skill:
Deadlift x 15 reps @ 2 sec descend
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2 sec descend
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 5 reps @ 2 sec descend
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
**Take 13 minutes to complete
Fitness:
Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
**Record total reps
Performance:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Mobility:
Banded Shoulder/Lat
LAX to Shoulders and Plantar Fascia
Roll Posterior
Box Brief:
****We are excited to announce a partnership with a local prepared food company with a variety of fresh, never frozen options. We have a promotional code for you to try it out and they will be on site next week to share some samples as well….If you get your order in today, you will have it waiting for you at the gym on Monday. After your first order you can continue to enjoy a 10% discount using code “CSF10”. Jill Braswell Thornton and I have both tried and started ordering already….the meals are great and taste awesome!
At Fresh ‘N Fit, we try to offer 3 things: convenience, quality and variety. Our 5 chefs use fresh, locally sourced ingredients with no added sweeteners or preservatives. With over 300 meals spanning 5 menus, you will never get mealtime boredom again. What are you waiting for…save $20 off your first order with promo code “Mark20” at checkout!
****New- We now have a Body Fat testing machine in-house, contact your coach to schedule a time to get your Lean Mass and Body Fat Reading.
****If you would like to order a weight belt, please email Hunter at Hunter@cummingstrengthandfitness.com
****Kids Gymnastics and Camp sessions are open for registration.
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