Columbus Day Hours:

5:30AM NO CLASS
6:30AM Class
7:30-9 Open Gym:
9:15Am Class

NO EVENING CLASSES

Warm-Up:

3 Rounds:

1:30 Slow Bike or Row
5 Scap Retracts
5 Good Mornings
5 Elbow Rotations
5 Push Press
:20s second Samson Stretch each side

Strength:

Build to an opening complex weight for the conditioning piece.

Barbell Complex = 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks
Barbell complex must be completed unbroken.

Conditioning:

Alternating EMOM x 10 (5 Rounds):

Even Minutes – 16/13 Calorie Row
Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks

Set 1: Very Manageable Weight
Set 2: Manageable Weight
Set 3: Fairly Challenging Weight
Set 4: Challenging weight
Set 5: H.A.M. Weight

Barbell complex must be completed unbroken.
Modify the rowing calories so that we are confident we can complete each round by the 50 second mark.