Nikki shows off her “beastmode”

Keep following the South  Central  Regionals Twitter and Facebook as well as our Twitter and Facebook for all the updates!

No 5:30pm Class tonight at the clinic – go to the box

Open Gym tomorrow at 9:30am

We will post the Saturday Schedule for our team as soon as we have the information!

Dynamic warm up

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

press ups


Group warm up

6 count burpees

10 each of


high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)


push ups (2nd round hand release)



Don’t drop the barbell!

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge.




Hamstring bondage

Press ups

Lat band stretch

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