Sign-up for Fundamentals Class starting March 9th at 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 6:00, 7:00 pm sign-up
Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. 20-ring dips, toes to bar, strict pull-ups, pistols.
Strength: Bench, 1) 5x 75%, 2) 3 x 85%, 3) 1+ x 95%
Weakness WOD: 100-double unders, 50-Muscle-Up Progressions, 25-HSPU, untimed!
GWOD: Lacrosse Ball mobility work.
Endurance: 5k row, or 5k snow shoe.
Recovery: Broomstick Mobility Stretches. video
Spencer!
