Ms. November


Congrats to Kim for being this Novembers member of the month. She has been working really hard and killing the Lurong challenge. Keep up the great work Kim!!! Coaches are all proud of you!!
Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– shoulder press
– wall angel
– scap pull up
– double under practice


A. Shoulder press – find 1 RM
B. Push press – Find 1RM
C. Strict pull ups amrap x 1
500 meter row TT