image

Burger Night Tickets Sold at the gym! Support the TEAM

0:00-0:10
Warm up: Burgener Warm up x 2
Then complete the dynamic mobility:
15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft

Health and Fitness
A) 0:10:0:35
A.Four Sets of:
A1. Strict Press x 6-8reps, rest 45s
A2. Ring Rows x 10-12 @2111, rest45s

C. 0:35-0:50
30-20-10
Wallball
Assault for Cals

Classic
A. 0:10-0:20
Strict Overhead Press
E2M x 3-5 reps (12mim)
Set 1 – 60% Set 2 – 75% Set 3 – 80% Set 4 – 80-82% Set 5 – 82-85%% Set 6 – 10 reps @60%
B. 0:20-0:35
3 sets:
Weighted Supinated-Grip Pull-Ups x 3-5 reps, Rest 90s – 2min
Work on mobility of choice during your rest

C. 0:35-0:50
30-20-10
Wallball
Assault for Cals

0:50-1:00 Mobility: Coaches Choice