Saturday, 1/23

NOTICE: Both gyms will be open from Noon to 3pm ONLY today (Saturday, 1/23). All classes have been cancelled, but ALL members are welcome to come in and use the gym.

Update for tomorrow (Sunday, 1/24) to follow.

Warm-Up
3 rounds of
12 Jumping Jack Combo
2 Inch Worm in place
4 Alt-T Push-Ups
6 Squat to Boot Strapper
8 Alt Samson Lunge
10 Band Good Mornings

then,

1-2min Foam Roll of Upper Back (thoracic spine);
1-2min/side Barbell Smash /OR/ Foam Roll of Calf muscles

Met-Con
Prep:
1 x 10 RDL + 10 Bent Over Barbell Rows (bar only);
then,
3-4 x 3 Deadlifts (progressing up to working weight) + 20 Single Skip Jump Rope

Work:
5 Rounds, EACH for Time of:
5 Deadlifts*
15 Push-Ups
45 Double Unders**
REST 2min

– complete each round as fast as possible, then Rest for 2min before beginning the next round; goal is fastest overall time, but also consistency in time it takes to complete each round
* Weight Options = M @ 315, 225, 184, or 135 / W @ 205, 145, 118, or 83
** Scaling for DUs = 10 Side Hurdles over Bar (Over is 1 rep, Back is 2 reps) + 50 Single Skips

Cool Down
Band Hamstring Series (3min/leg with 1min/position)