THURSDAY

We have a lot to do today. Please be on time and ready to warm up. Be set up and ready to start the workout 25 minutes into the hour after the warm up and strength. Don’t make others wait for you while you change shoes, go the the bathroom, put your wrist wraps on, chit chat … you get it. Have your gear on and ready to go when you walk in the door. Workout starts whether you’re ready or not.

Flex on the Beach teams, you need to get in here and practice the workouts! You have less than two more weeks.

STRENGTH:

DEADLIFT (12 min)

Work up to workout weight.

METCON:

7 rds:

5 wall balls 20/14

3 burpees

1 deadlift 315/205

Immediately into:

7 rds:

5 pull ups

10 push ups

15 air squats

Immediately into

7 rds:

5 wall balls

3 burpees

1 deadlift

*** 25 minute time cap

OPEN:

20#/14# medball

315/205 deadlift

PERFORMANCE:

20#/14# Medball

255#/185# deadlift

FITNESS:

14#/10# medball

Ring rows

155#/115# deadlift

CORE/MIDLINE (optional)

3 SETS

15 Russian twists

15 leg lifts

15 crunches