SATURDAY
FREE COMMUNITY WORKOUT
9:30am
Coach Rafael
Dynamic movement prep
Group warm up
Build to a heavy 1 rep back squat in 7 minutes
Then
15 reps at 65% of that max.
Bent over row.
5-5-5-5
Bent over flys
12×3
Banded shoulder warm up
Wod
JT
21-15-9
Hspu
Ring dip
Push ups
MAD MOBI
Trigger point pecs
Bully
Lat stretch band
Tricep stretch
Loaded bicep stretch