April 4, 2019

Friday Fun Day!

Fitness


3 Sets:
Strict Pull Ups, x3-5
Kang Squats, x8
Nose-to-Wall HS Hold, x:30-sec
Dead Bug March, x10-20 (slow, controlled)

6 Minute AMRAP:
3-6-9-12-15-18…
Burpees
Box Jumps

Rest 4 Minutes

6 Minute AMRAP:
3-6-9-12-15-18..
Burpees
Medicine Ball Cleans

Performance

Every :90-sec for 10 Sets
2 Cleans building from 60%-85%

7 Minute AMRAP:
2 Front Squat (185/135)
4 HSPU

REST 5 Minutes

2 Sets:
Max Unbroken Front Squat
*Rest as needed b/t sets
*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps.

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm