A. Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds
B. 14:00 EMOM
Min 1 – 2 Back Squat @ 70-80%
Min 2 – 4/arm Single Arm Ring Row
*all sets across %
C. 7:00 AMRAP
1, 2, 3, etc.
dumbbell shoulder press 45 / 25 /15
40 ft dumbbell overhead carry (20′ out, 20′ back)
40 ft broad jump between each shoulder set (20′ out, 20′ back)
Optional ‘Cash Out’:
1:00 row for cal
1:00 db clusters @ 45 / 25 / 15
This gal exemplifies everything that is great about our community. She attends class several times a week and is encouraging of her classmates. She is constantly trying to improve and trains 1-on-1 two to four times a month. She attends events for the gym and of other community members. She travels and expresses her fitness on those travels! Ask her about her most recent hiking adventure. You rock Kristy, keep it up!