Weekend Information
Saturday
9:30am – Free Community Workout
Dynamic warm up
Group warm up
50 strict hanging knee raises
Deadlift Protocol.
3 sets
3 half range deadlifts followed by 6 box jumps
85-90% of max
Full range deadlifts
3-3-3 -3 by feel
“FastBall”
For time
21-15-9
Push press 135/95
Box jumps. 24/20
MAD MOBI
Shoulder bully
Corner stretch
roll calf w bb
Single knee to chest
Press ups