Blog Search

9/9/2019

By: 0

Today is Bring a Friend Day!  All classes are free to newcomers!

Warm up: 

Squat Progression – with slow eccentric & pause in bottom

  • Box Squat
  • Air Squat
  • Back Squat

Strength: 

  • Back Squat 3×5
  • Chest Supported Row 3×10-15

Conditioning: 

“Baseline”

For Time:

  • 500m Row
  • 40 Air squats
  • 30 Sit ups
  • 20 Push ups
  • 10 Pull ups

If you have a sub 4 min PR, do 2 rounds for time