Saturday, 5/23

REMINDER: Holiday Hours for Saturday, 5/23
14th Street location
– Regular class schedule
– Free Intro is CANCELLED
– Open Gym from 1pm to 2pm ONLY
H Street location
– Regular class schedule
– Free Intro is CANCELLED
– Open Gym from 11pm to 12pm ONLY

Warm-Up
3 Rounds of
15 Band Good Mornings
5 Hanging Scap retractions
10 Spider Lunges
5 Squat to Bootstrappers
10 Supine Scorpion
5 Plank to squat

Met-Con
Prep:
1 x 10 RDL w/ bar; then,
1 x 5 Deadlift @ 40% of bodyweight, 1 x 5 @ 60%, 1 x 3 @ 80%, & 1 x 3 @ 100%

Partner Met-Con:
AMRAP in 30 Minutes of
100 Burpee buy-in (broken up any way, one person working at a time);
Then, in remaining time, Partners alternate rounds of:
– Cindy (5 Pull-ups/10 push-ups/15 Squats)
– 5 Deadlifts (Rx = avg BW of partners)

Example:
A and B alternate sets of burpees until 100 complete; then,
A does 1 round of Cindy (while B rests), then B does 1 round of Cindy (while A rests); then,
A does 1 round of Deadlifts (while B rests), then B does 1 round of deadlifts (while A rests)

Mobility
– Band Hamstring Series