Wed, 061417


A. Weightlifting 101 kicks off tonight at 6:30p on side 2.  Join us!

B. Summer Burner Team Competition is coming! Check FB event for details 

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Fitness / Performance:

A. Max strict hspu – rest 2 min. Same # for time.  *those who don’t have , perform 20 negative hspu to 1″ deficit.  Rest accordingly 

B. Conditioning: 

AMRAP 10 

10 thrusters 95/63

10/8 calorie bike 

 10 OHs
10/8 cal bike 

#

Rest 5 min 
#

AMRAP 10
100m shuttle run

10 70/53 kb snatch’s – alt

10 goblet squats 

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Post Class:

becomplete: 

1. Banded lat pull downs 12-15 reps x 4 sets 

2. Banded Face High Pulls 4 sets of 10-12 reps 

3. DB Double seated bent over rows 8-10 reps x 3 sets 

4. 3 rds , 25 weighted situps, 25 knee tucks, 2:30 plank hold ; rest 2 min between rounds 

5. Crossover Symmetry protocol + 5-7 min of upper thoracic mobility 

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