***We are not doing a full schedule….check FaceBook group for open gym times.  Back to full schedule on Thursday!





Row or Bike

Crossover Symmetry

With your feet against a wall, in a plank position:

:30 plank hold + 1 wall walk + :15 hold + 10 HS marches
Rest 1 min, repeat 3 times total

Complete 10 reps for quality on each arm of half-kneeling, bottoms up KB strict press

Then: Run 200m + 10/10 single arm ring rows + 10 seated DB press


Strength and Skill:

Five sets of:

Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)

Rest 2 minutes


Fitness and Performance:

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups



LAX to Shoulders/Traps

Roll Posterior

LAX to plantar fascia

Read more

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