The order form for hoodies and tank tops is ready! Please fill yours out and return it to the gym before Friday.
November fees are due
Prep
5 Min Focused shoulder mobility
2x
30 Second Bottom goblet squat position
20 Shuttle runs
10 Lunge with rotation- knees squeeze in, rotate toward supporting leg, arms "should" form a straight line
Foot work drills x 10
Strength
Find a 1 RM split jerk
6-5-3-1-1-1
Conditioning
"Jeremy"
21-15-9
Overhead Squat 65/95
Burpees
Recovery
Walk 400m or row 500m
40 Back extensions
50 W pulls
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