Friday 7/5/2019

12:15pm and 5:30pm classes only!

Open Gym: 6:00am-7:30pm


Spend 3-5 minutes on this thoracic + posterior chain mobility drill.

Lunge Matrix x 5 steps to each position

Pronated Hang x 60 seconds

Banded Good Mornings x 15 reps (increase your speed as you go)

Followed by…

Take 10 minutes to build to the weight you plan to use for the workout.


Complete as many rounds and reps as possible in 24 minutes of:

8 Deadlifts @ 70-75% of 1-RM

16 Toes to Bar

24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

32 Push-Ups

Please note number of rounds and reps, and weight used for the deadlift.