Schedule Changes
On Friday, 11/3, we have removed our 5:40pm class from the schedule so we can bring our coaches together for a staff meeting.
The Mobility 🎃
The Warm-up👻
8:00 working through the following movements
:20 Row
PVC-->BB-->lightweight of:
Row--> Good Mornings (PVC) --> Deadlift
The Strength☠️
3 min Loop for 7 Rounds
Strapless Strokes
*ALL MOVEMENTS MUST BE WITH THE SAME WEIGHT
Pre-Met-con Warmup:
Do three test rounds to build up to metcon weight doing only 8 STOH and 8 AMSU
The Met-con🎃
As Many Rounds/Repetitions As Possible for 15:00
Single Arm Dumbbell STOH
*@ GO and every 3 min calorie Echo
