PARTY PARTY!

Remember we are meeting as a gym at SBC Milford to hang out and act like normal people for a couple of hours. Come have some fun! We will heading over after the 7:30 class.

keep-calm-and-let-s-party-people

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– TGU to Waiters walk
– Hanging Scap retraction
– x band walk
– Wall angels

Then

FITNESS:
A. OHS 3 x 3; rest 60 sec (skillwork)
B. Clean pull x 1 + HPC x 1 x 3 sets
+
20 min
2 min
5 push ups
7 ring rows
10 squats
2 min jump rope

PERFORMANCE:
A. OHS 3×2; rest 60 seconds
B. Clean pull x 1 + hang clean x 1 x 3 sets
+
20 minute amrap
“Cindy”
5 Pull ups
10 Push ups
15 Air Squats




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