"CEMENT MIXER" Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar
Strength
TEMPO FRONT SQUAT On the 2:00 x 6 Sets: 2 Tempo Front Squats 5 Second Negative 2 Second Pause In Bottom Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat Sets #5+6 – 2 Reps @ 72% of 1RM Front Squat
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up