WEEKEND INFO
Saturday
9:30am – Free Community Workout with Coach Lameace
11:00am – Free Gymnastics Seminar at CF2222
Sunday
10:30am – Skillz & Sprintz with Coach Lameace at CFCP
Dynamic movement prep
Group warm up
For quality
5 rope climbs
50 ghsu
50 ghbe
Strength
Hang Snatch + snatch
(2+1). 5 sets. You may regrip each rep if needed
Score weight. By feel.
Agility ladder drills
5 minutes
“SQT”
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
MAD MOBI
Roll calves
Press ups
Pigeon
Lat stretch band