Class schedule update:
-Friday 7:30pm class will be dropped starting this week.
-Sunday: Closed (No classes
3 Rounds:
:30 Bike
10 Band pull aparts
10 Band Single arm press each arm
10 Ring rows
Then..
Every 2:00 x 5 sets: (week 1 of 4)
10 Seated Bb strict press of the rack
5/5 Gorilla rows
Focus on keeping a tall chest and your core stable, the goal is to avoid leaning back as you press. You should feel comfortable in this position coming off seated dumbbell press and we will continue to progress from the seated position for the next 4 weeks.
Then….
For Time:
30/20 Cal Bike
30 Alternating Dumbbell Snatch
–
20/15 Cal Bike
20 DB Hang Clean and jerk
–
15/10Cal Bike
15 Dumbbell thrusters
–
10/7 Cal bike
10 Devils press
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