Monday September 2nd, 2019

Just a reminder we only have an 8am and 9am class scheduled for today in observation of Labor day. Come get that work in before hopefully enjoying some time with family and friends

thanks

Warmup ALL: 8 Min of work :30 on bike 7 Empty barbell good mornings 14 Air squats 21 Hollow rocks

Metcon OPEN: Metcon (AMRAP - Reps) "Saved By the Barbell" 3 Rounds for Max reps 1 Min max Burpee 1 Min max Wallballs 1 Min max Deadlifts 1 Min max wallball sit ups 1 Min max Hang power cleans Rest 1 min

Women: 14-lb. ball, 75-lb. deadlifts and cleans Men: 20-lb. ball, 115-lb. deadlifts and cleans

LIFE : Metcon (AMRAP - Reps) "Saved by the Bell and Ball" 3 Rounds for max reps 1 Min max Burpee 1 Min max Slam balls 1 Min max Kb swing 1 Min max medball cleans 1 Min max sit ups Rest 1 min

Cooldown ALL: Metcon (No Measure) 2 min cool down bike Then :90 band lunge stretch (per side) 2 min Prone cobra stretch 2 min seated straddle