Some of the Crew

Some of the Crew

Warm Up and Mobility

Strength
Back Squat
65% x 8
75% x 6
85% x 3-5
75% x 5
65% x 7
Super Set way down for experienced

Gymnastics/Skill
3 RNFT
Handstand Practice
5 – 10 Plate Squats

Open Offseason
EMOM 8
Kipping Ring Muscle Ups
Squat Hold 40 seconds (Active)

“Yippee Ki-Yay”
AMRAP 14
Row 30 Calories
15 x C2B
Run 300m

Reminder of this weekends schedule

Friday 8,9 noon to 1 open gym

Saturday 8:30 only

Sunday 8,9 Open gym 10:00-12:00