NEW GYM ADDRESS!!!
Starting Friday, February 25th.
All classes will be at our new location. 70-32 84th St.
*Around the block from 70-29 83rd St.
WARMUP
:20 SEC HARD / :10 REST X2
10 ALT LIZARDS W/ ROTATION
10 DOWN WARD DOGS
5/5 BIRG DOGS
X2
20 SIDE TO SIDE TOE TOUCHES
16 ALT BW RDLS
20 AIR SQUATS
10 HR PUSH UPS
20 SEC HANG
10 BB GOOD MORNINGS
10 BB FRONT SQUATS
10 BB DEADLIFTS
Then…
STRENGTH
DEADLIFTS
EVERY 2 MINS X7 (16-18 MINS)
6 REPS @50% + 20 SEC DEAD HANG
6 REPS @60% + 20 SEC DEAD HANG
5 REPS @65% + 20 SEC DEAD HANG
5 REPS @70% + 20 SEC DEAD HANG
4 REPS @75% + 20 SEC DEAD HANG
2X 2 REPS @80% + 20 SEC DEAD HANG
Then..
METCON
PARTNER WOD
1000M / 800M ROW
10 SQUAT CLEANS
40 PUSH UPS
10 SQUATS CLEANS
500M / 400M ROW
10 SQUAT CLEANS
40 PUSH UPS
10 SQUATS CLEANS
1000M / 800M ROW