September 28, 2021

Doubles Competition INFO HERE!

Open Gym Update: We are now going to keep the lights on until 9pm on Friday, so our hours are expanding. Refer here for the updated schedule.

3 sets
A1: S/L RDL's x 6 each leg
A2: GHD hip ext. x 12 add wt if able
A3: S/A db strict high pull x 6 each arm.

100 double under buy in
3 rounds - 15 toes to bar, 15 box jump on and over
100 double under buy out

5 min abs 45 on 15 rest
1 suppine wipers hands out to side
2 single arm kb carry right side - heavy
3 single arm kb carry left side - heavy
4 v-ups
5 plank

Pre class mobilization: theragun 20s each muscle group

Post wod cool down: couch stretch, banded lat stretch. Hamstring foam roll.