Don’t forget,  Lauren C.  (DPT) will be onsite tomorrow morning from 6:45am to 9:30 providing 15 min PT Sessions for 25.00.  Come chat with Lauren and get your recovery on before or after your class.

STRENGTH:

Back Squats (15 min)

Build to a Moderately Heavy Single

Followed by:

2×2 @ 90% of the Heavy Single you just completed
2×4 @ 84%
1×10 @ 75%

BeachFit will do:

2rds of

30/20 Cal Bike

30 Ab Mat Sit Ups

30 Kettle Bell Swings

WOD:

#over and over

9-15-21:

Chest to Bar Pull-Ups  (Scale to Pullups/ Ring Rows)

Barbell-Facing Burpees  *Step up burpee ok 

Overhead Squats (115/75lbs) Scale to Front Squats  * BeachFit Double KB Front Squat

CASHOUT:

2 sets

20 Banded Press Downs

20 Banded Hammer Curls