Monday, April 12th

*We will be having Re-grand Opening/Member Appreciation Day on Sunday, April 25th from 10-2 pm. Family and friends are all welcome, stayed tuned for more details to be released this week. Exciting surprises are happening that day!
*This week for 4 weeks we will be doing a shoulder strengthening program. It will be two times a week on Mondays and Fridays. We highly encourage you to try to make both days each week since its a short cycle to see some improvement in overhead pressing. The program will take about 35 mins so the wods will be short and sweet. The warm-ups will be mobility based so that you can get right into the strength following the warm-up. We will do a lower body strength cycle next after we deload and max a couple presses in the following weeks after the program.
Warm-up/3xs through:
10 Jumping Jacks
10 Alternating Spiderman Lunge w/ T-frame
10 Banded Pull Aparts
10 Toe Reaches
4 Sets Strict Press (Reps for sets 6-6-4-4)
*Not based off percentage, lift as heavy as possible with good form.
*Perform all 4 sets of Strict Press before next part.
3×10 Narrow Grip Push-ups
Rest :30
Single Arm Seated Bottoms Up KB Press (each arm)
Rest :30
10 Dips (Ring or Box)
Rest 1 min between sets
For Time: 12-9-6
Thrusters (95/65)
Bar OVer Burpees
* 8 min cap
*Fast and furious, try for no rest breaks!!!!

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