Sign-up for Fundamentals Class starting April 19th at 6pm, classes will be Tuesday & Thursday at 6pm, Sunday 9:00am. sign-up
Individual Warm-up: 25-butterfly pull-ups.
Warm up: JA's, high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. Part 2: 20-snatch rip dead-lifts, 20-power snatches.
Strength: Deadlifts 1) 5 x 65% 2) 5 x 75% 3) 5 x 85%
WOD: Three rounds 400m run 30-KB Swings, 15-burpees
3) 55/35, 2) 50/30, 1) 25/15
Stamina: five rds of 20-ghd sit-ups, 40-ghd hip extensions
Endurance: 1-mile 3-man buddy carry
Recovery: supine back stretches, banded hamstring stretches
Lt. George K., be safe brother we will have the light on and the beers on ice when you come home.
