0630 and 0845 classes are canceled Friday.

0530, 1200, and 1730 classes are normal.

Sorry for any inconvenience. 

Strength:

Deadlifts

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Conditioning:

“Change up”

10 Wall-Ball Shots (20/14) @ 9′

10 Kettlebell Swings (53/35)

 

10 rounds for time

Compare to Monday, 13 January 2014

 

Flexibility:

Side Straddle stretch – 1:00/side

Center Straddle – 1:00

T-Spine Smash – 2:00

 

2 rounds for quality

 

 

Post load and reps, time, and experiences to comments