Sign-up for Fundamentals Class starting Monday May 1st at 6pm, classes will be Monday, Wednesday and Friday 6am, 1030am, 6pm, and 7:30pm 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-jumping squats and clapping push-ups. Part 3: 20-dead-lifts, 10-front squats, 10-hang squat cleans.
Strength: Cleans 1) 5 x 65% 2) 5 x 75% 3) 5 x 85%
WOD: 1k Row, 10-rounds of 5-Ring dips, 10-Air-squats, 1k Row.
Stamina: "Angie" with vests.
Endurance: 6-hill buddy carries
Recovery: 3:00 deep squat hold, 25m inchworm stretch, partner chest stretch.
Reward for anyone who canfind missing South African gymnast. Apparently he has gotten lost on his way to the gym the last few weeks. Anyone who can help him find his way back can reward him with a double shake weight welcome.
