Today launches our 5 am class kick off! From here on out we will be having a 5 am class every Monday, Wednesday, and Friday in addition to our normal daily 6 am classes. Rise and shine and see you then!!
*Flip Flop*
21-15-9 reps for time of:
Pull-ups
Deadlifts 225/155
then:
3×5 OH Squat
***Reminder, Bros and Bourbon at 5pm on Strong Side!***
4×4 Overhead Squat 3 second negative, 3 second pause, build from 50% of 1RM Squat Snatch or OH squat
Squats should not be super heavy,
working on positioning and mobility.
For time: 12 min cap
5 wall walks | As high as possible | Box Around the worlds
10 DB Push Press 40/25 | 30/20 | 20/10
15 DB Front Squats 40/25
30 DB Deadlifts 40/25
15 DB Front Squats 40/25
10 DB Push Press 40/25
5 Wall Walks
Workout – one time through this pyramid with a lighter set of DBs. Lets try to go unbroken on each individual movement except the DLs to preserve some grip.
