Open Gym, 9/26 to 10/2
September 25, 2015
Monday, 9/28
September 27, 2015


3 Rounds of
15 Band Good Mornings
10 Spider Lunges
15 Band Pull Aparts
10 Supine Scorpion


2 Rounds of
5 Quadruped Ext and Rotation/side
10 Superman w/Arm Retraction

Strength – Deadlift (35 Min)
1 x 10 RDL w/ bar, 5-5-5

5 x 5 at same weight

Team Met-Con (30 Min cap)
In groups of 4, follow the leader style

4 Rounds of

Row 250 M
15 OH plate Sit-Ups
15 KB Goblet Squats
15 Toes to Bar

Cool Down
Spinal Twist series
1 Min each:
L over R to R
L over R to L
R over L to L
R over L to R

1 Comment

  1. Dray says:

    I’m going to hurt tomorrow but made it up to 255# for my working sets which is significantly higher than I was thinking would happen today. Think that’s roughly where I was for the last time I made it to heavy deadlifts (late July) which is a big positive after so much travel.