Thursday 05 September 2019

Next week will be On-Ramp in the afternoon on Monday, Wednesday and Thursday at 1730. Please be mindful of our on-rampers and give them and our coaches the respect and space they need to run an efficient on ramp.


5 Minutes of Jogging, bikeing, rowing at slow pace

2 rounds not for time of:
5 shoulder pass throughs with a PVC pipe
5 hip & back extensions
5 strict press w/ empty bar
5 ring rows or pull ups
5 Sit ups

Work Out:  

16-14-12-10-8 reps, for time of:
Strict Pull-up
Dumbbell Shoulder Press, 50/35 lbs



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