WEEKEND INFORMATION
Saturday
Holly Jolly Challengers
8:30am – Holly Jolly Kick-off (Rules, Q&A, Paleo Talk)
EVERYONE ELSE!
9:30am – FREE Community Workout
Dynamic movement prep
Group warm up
50 heavy Russians
Skill
Muscle up progressions
Then emom.
For 5 minutes
3 muscle ups (or7 c2b pull ups)
Rest.
Emom for 7 minutes
3 deadlifts (70-80%)
3 burpees over barbell
Rest
Emom for 10 minutes
7-10 hspu
Mad mobi
Roll calves
Roll quads
Roll IT band
Bully
Lat stretch