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WARM UP/CARDIO: RUN FOR 15 MIN OR
or 15 min of :40 on/:20 on of any of, or a combo of, the following:
Jump rope
Up down
Bike
Row
workout
4 sets of 12
Deadlifts
*after each set 10-15 unbroken wallballs
4 sets of 10
Barbell Upright Rows
*after each set 10-15 hammer curls
4 sets of 8
Back Squats
*after each set 10-15 hip extensions
EXTRA
5-4-3-2-1
Squat clean 205/135
15 HSPU
Rest 5 min
1-2-3-4-5
Squat Clean 205/135
20 alternating pistols