Referral Program

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
– wall squat w pause
– scap retraction
– bottom up press x5
– double unders

Then

FITNESS-
A.1  Back Squat; 60% x 4 reps @ 25×1 x 3 sets
A.2  Pull up Variation x 10-12 x 3 sets
B.  8 minute EMOM
odd = 2 rope climb (laying to standing or hand over hand sled pull)
even = 5 strict K2E
+
“Guns Out”
15 minute amrap – for total reps
350m row
35 air squats
am rap push ups

PERFORMANCE-
A.1  Back Squat; 60% x 4 reps @ 25×1 x 3 sets
A.2 c2b pull ups x 10-12 UB  x 3 sets
B.  8 minute EMOM
odd = (-2) strict pull up *muscle up
even = 5 strict T2B
+
“Guns Out”
15 minute amrap – for total reps
400m run
50 air squats
am rap unbroken double unders

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Remember that every wednesday 630pm class and saturday 9am or 10am class is friends and family time so bring someone in with you to have them try out Savin Rock!




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