3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
10 pulls on the rower *form focus
Powell raise
Back extension
Waiters walk


Push jerk skill-work – 10 min
B1. Shoulder press,; rest 30 sec
B2. Weighted pull up,; rest 30 sec
B3. 200 meter sprint x 5; rest 2 min

“Age is no barrier. It’s a limitation you put on your mind.”

-Remember EVERY Saturday at our 10am class is our friends and family class too. So bring a friend or a family member so you can show off what you do and get them into it too. And by the way its FREE for them.
-July 20th we will be having a BBQ after class for friends and family.
– Don’t forget to buy anotebook to record your daily work outs. These can be kept at the gym on the second shelf in the entrance.