Upcoming Labor Day Weekend Schedule:
Saturday/Sunday Open regular hours
Labor Day Monday: 8:00am & 9:00am only
Max Cal Bike 3:00
Max Cal Row 3:00
Build every :30. Dont start out too hot.
Then..,
Clean Warm-up
Then…,
EMOM x 10:00
Power Clean + Hang Power Clean + Jerk
Then..,
Back Squat
32X1; 4,4,3,3; rest 2m (strict tempo)
Then..,
12min. AMRAP:
8 BB Rack Lunges 95/65
8 Wall Balls 30/20
8 Cal Row
*Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.
*RX+ every 2 rounds add 20lbs. Ladies add 10lbs.
Serious booty gainz today 🙂
Then..,
Extra
Straight BB curls
Set 1:20reps Empty
Set 2:15reps 3sec neg
Ser 3:12reps 2sec neg
Set 4:10 reps 2sec neg
Banded Tricep Push downs
3 x 50. 1sec hold on the bottom
rest 1min
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