MondayStrength5 Rounds of:8 Sumo Deadlifts16 Weighted Field Facet Steps
Metcon10 Banded Crunches15 Wall Balls 20/14lbs200m Run
AimStrength & Run
MobilitySamson StretchStraddle Stretch
TuesdayStrength5 Rounds of:20s L-Sit Hangs10 V-Ups
Metcon2 Strict Toes To Bar10 Kettlebell Swings 32/24KG25 Double Unders
AimCore
MobilityPigeon StretchSeal Stretch
WednesdayStrengthFront Squat 6×8
MetconGrande4 Rounds for time of:7 Energy Snatch 43/29kg7 Reverse Grip Pendlay Rows 43/29kg7 Field Jumps
AimQuads & Lungs
MobilityCouch StretchFigure 4 Stretch
ThursdayStrength5 Rounds of:10 Lat Pull Downs12 Straddle Rows
Metcon3 Strict Chin Ups6 Burpees Over The Dumbbells9 Dumbbell Clear and Press 22.5/15kg
AimUpper Physique Pull
MobilityRing Pec StretchBanana Stretch
FridayStrength5 Rounds of:5 Ring Dips8 Overhead Banded Triceps Extensions
Metcon2 Strict Handstand Push Ups4 Strict Pull Ups6 Thrusters 43/29kg8 Cal Air Bike
AimUpper Physique Push
MobilityTriceps Stretch on rigLat Twisting Stretch
SaturdayBIRTHDAY TEAM THROWDOWN 9-11am
