Tabata Warm-up: Jumping Spider Lunges
Toe Grab Squats Glute Hip Bridge HS Hold/Plate hold Strength Every 2 mins for 8 mins: 7 Back Squats @ 70% of 1RM *Give 8-10 mins to get to 70% WOD 10 Rounds for time: 5 Power Cleans (95/65) 5 Front Squats (95/65)
5 Pull-ups 7/5 Cals on Bike or 12/10 Cals on Rower * 25 min cap
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!