Reminder: We're closed on Monday for the Holiday.

Have a good one!

Weekly Warm-up

2mins @ 75% effort of either: jog, skip, row, airdyne

2 or 3 Rounds: 15-20 band external rotations (aka. no money drill) 10 Front Foot Elevated Split Squats/side at bodyweight 10 Romanian Dead Lifts with an empty bar

Part 1 "Helen"

Three rounds for time: Run 400 meters 24kg X 21 swings 12 Pull-ups

Part 2 3 sets of: b1. ring rows 6-10 reps at tempo [2011], rest 45sec b2. reverse flys 8-12 reps, rest 45sec b3. band pull-aparts 10-15reps, rest 2mins