THURSDAY

Apparel is in and ready to be handed out. Come see me for your order. I have extra grey hoodies if you would like one and didn’t order.

STRENGTH:

Superset

Back squat

5 x 3

Immediately after your set, go to hip thrusts

Barbell Hip Thrust 

10 reps progress in weight for 5 sets

Rest before starting back at back squats

METCON

OPEN & PERFORMANCE
“Bees Knees”
5 Rounds:
1 Minute WallBalls (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest

FITNESS
“Bees Knees”
5 Rounds:
1 Minute WallBalls (14/10)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest