Splits

Reminders

Saturday – Open Gym 9:30am

Sunday – Re-Flex

with Special Guest Coach Aerialist Kari Lehman

9:00am & 5:00pm

New Year’s Eve

Regular Schedule through Noon Classes

3pm Class at the Box

New Year’s Day

12pm Goal Setting Workout at the Box

dynamic movement prep 
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.
Group warm up 
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Strength
Hang squat cleans
3-3-3-3-3. By feel.
Wod
4 rounds for splits. Of
20 kb swings (2,1.5)
Row 500 meters
Rest
MaD Mobi 
Pigeon
Hamstring up n over
Keg stretch
Shoulder band stretch

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