Strength:
Group A/B: Squat and Press
Group C: Press
Conditioning:
Note: for the front squats, use a weight that is 50-60% of your back squat weight
With a running clock…
- 10 front squats; in remainder of the minute, complete max effort knees to elbows
-45 seconds rest- - 10 front squats; in remainder of the minute, max effort ring rows
-45 seconds rest- - 10 front squats; max effort KTE in remainder of minute
-45 seconds rest- - 10 front squats; max effort ring rows in remainder of minute
-2 minutes rest- - 1 minute burpees
Score for the workout is total reps plus weight used for squats.
Close: 5 minutes, foam rolling or lacrosse ball, or mobility stretch of choice.
HOLIDAY SCHEDULE:
We will be open on Thanksgiving Day for one workout at 9:00 a.m. Come and make plenty of room for your Thanksgiving Day feast!
Friday, November 23rd – 11:00 a.m. and 5:15 p.m. workouts only