9:30am – Free Community Workout with Coach Dave
11:00am – Free Gymnastics Seminar at CF2222
9:00am – ReFlex Yoga – last class!
10:30am – Skillz & Sprintz with Coach Lameace
Dynamic movement prep
Group warm up
5 rope climbs
Hang Snatch + snatch
(2+1). 5 sets. You may regrip each rep if needed
Score weight. By feel.
Agility ladder drills
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Lat stretch band