Free Community Workout Weekend!

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WEEKEND INFO

Saturday

9:30am – Free Community Workout

Dynamic movement prep

Group warm up

Ladder drills

50 n 50 ghd

Emom for 10 minutes
Odd  dips 7 reps
Even barbell row  7 reps

Keg stretch

Strength
Oh squat
5-5
3-3

Amrap in 10   minutes.
9 power cleans 155/105
9 Burpee pull ups

Rest
Use partners
100 med ball throw sit ups for time.

Mad Mobi
Press ups
Thoracic ext wall
Knee on the wall
Calf stretch

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