WEEKEND INFO
Saturday
9:30am – Free Community Workout
Dynamic movement prep
Group warm up
Ladder drills
50 n 50 ghd
Emom for 10 minutes
Odd dips 7 reps
Even barbell row 7 reps
Keg stretch
Strength
Oh squat
5-5
3-3
Amrap in 10 minutes.
9 power cleans 155/105
9 Burpee pull ups
Rest
Use partners
100 med ball throw sit ups for time.
Mad Mobi
Press ups
Thoracic ext wall
Knee on the wall
Calf stretch