Saying Farewell is never fun. We will miss you Logan and Riane!
THINGS COMING UP
New Session
1. More energy than you ever imagined
2. Gain confidence
3. Sexy legs and butt
4. Flatter Tummy
5. Look better naked in time for Summer!
6. This decision will change your life!!
August 31st – October 8th
5:30am
Dynamic movement prep
Group warm up
Plank pose
3-5 minutes
PVC/barbell warm up
3 rounds for quality
5 bn snatch grip pp releasing hook grip each rep
5 Oh squats 3 second pause in the bottom of the squat
3 position snatch
Hip snatch
Hang mid thigh
Below the knee
Each position = 1 rep.
3-3-3-3-3. 70-75%
Wod
Amrap in 15 minutes
5 handstand push ups
10 burpees over rower
Row 400 meters
MAD Mobi
Pigeon
Roll calves
Shoulder bully
Hamstring up n over