MOVEMENT 3 Rounds Band Face Pulls x 10 Bottoms-Up Squat x 3/side Alternating Shoulder Tap x 5/side STRENGTH 4 Rounds A1: Weighted Pullups x 4 A2: Half-Kneeling KB Press x 4/side *rest 1 minute after each movement 3 Rounds Hollow Band Pull-Aparts x 12 Pushups x 10...
MOVEMENT MovNat Drills CONDITIONING 4 Rounds 30 sec ON / 30 sec OFF Row KB Swings Assault Bike *rest 4 minutes between movements *complete all 4 rounds on the rower before moving on to KB Swings, etc. RECOVERY Steady State Aerobic Cooldown Assault Bike *or* Rower Must...
SKILL Turkish Getup STRENGTH Every 2 Minutes for 14 Minutes (7 Rounds) 1 Power Clean 1 Hang Power Clean 3 Front Squats FINISHER Loaded Carries First w/ the LEFT HAND then repeat w/ the RIGHT HAND *without setting the KB down Waiter’s Walk x Max Distance Front...
ANNOUNCEMENTS THANKSGIVING WEEK SCHEDULE Monday and Tuesday – Normal Schedule Wednesday 11/22 – NO 6:30pm Class Thanksgiving Day 11/23 – BEAST Mode to FEAST Mode at 10:00am (FREE for everyone, so bring friends and family) Friday 11/24 – 6:30am,...
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