Its the weekend!

IMG_5909 (2)

SATURDAY

FREE COMMUNITY WORKOUT

9:30am

Coach Rafael

Dynamic movement prep

Group warm up

Build to a heavy 1 rep back squat in 7 minutes

Then
15 reps at 65% of that max.

Bent over row.
5-5-5-5

Bent over flys
12×3

Banded shoulder warm up

Wod
JT
21-15-9
Hspu
Ring dip
Push ups

MAD MOBI
Trigger point pecs
Bully
Lat stretch band
Tricep stretch
Loaded bicep stretch

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