Tuesday April 9, 2019

Tuesday April 9, 2019

Events & Announcements
Pull-Up Workshop sign up sheet at front desk. Space is limited – Don’t wait.
Get your body fat tested May 11 with Get Tanked. More sign-up information will follow soon


Workout of the Day

Warm Up
30 Seconds
Easy Bike
Medicine Ball Deadlifts

Moderate Bike
Medicine Ball Front Squats

Faster Bike
Medicine Ball Thrusters
+
Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbow Rotations
5 Good Mornings
5 Back Squats

Mobility
1 Min Childs Pose on MB
1 Min MB Front Squat Hold

Skills & Drills
Bike
Focus: Whole Leg
Movement Prep
15 Seconds Easy
15 Seconds Moderate
15 Seconds Fast

Wall Ball & Push Press
Focus: 3-Pointer
Push Press Movement Prep
5 Strict Press
5 Dip and Holds
5 Push Presses

Wallball Movement Prep
5 Strict Presses
5 Push Presses
5 Front Squats
5 Wallballs

*Build to Barbell Workout Weight

Workout Prep
20 Seconds Wallballs
20 Seconds Push Presses
20 Seconds Bike

Training
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest