Its moving week!

Super proud of our crew!

Friday’s Schedule

5:15am class is at the box.

Box Classes starting at 8:30am will be at Milburn Park – meet at the new place

2051 Cypress Creek Road

Bring a water bottle!

Open Gym – 9:30am

Meet at the new place

Bring a water bottle!

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
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength
Strict Ring dips
5-5-5-5

Skill
Kipping ring dip

Wod
Amrap in 5 min
7 ring dips
10 steps overhead lunges (45,25)

Rest 3 min

Amrap in 7 min
15 sumo deadlift high pulls
10 barbell burpees
5  hspu

Mad mobi
Shoulder band
Shoulder bully
Angels
Press ups

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.