Group Circle Warm Up Small Block :30 Plank Hold :30 Superman Hold :30 Plank Hold :30 Hollow Hold Quick Line Drill Strength 20
West Side Comp, PugNutzz @ 7:30am For time Complete the Following: 10 Thrusters (135/95) 15 T2B 20 Deadlifts (225/155) 30 HSPU 20 Deadlifts (225/155) 15
Group Circle Warm Up Whatever Mitch wants! 🙂 Strength 15 minutes to complete RDL 5s x 8r @ 80 – 90% of Max
CFWS Group Circle Warm Up 3 Rounds: 10 Dowel Passthroughs 10 Scap Pulls 10 Dowel OHS 10 Dowel Good Mornings Strength 15
Group Circle Warm Up “GO, Karlie, GO!!!” Strength 15 minutes to complete: Turkish Get Ups 6s x 2r each side – HEAVY
CFWS Group Circle Warm Up 400m Run -then- 1:00 Hollow Hold 1:00 Superman Hold 20 Iron Crosses 20 Scorpions 1:00 Superman Hold 1:00
PUGGNUTZ @ 7:30am 5 Rounds for Time: 25 Cal Row 16 C2B Pull Ups 9 Strict HSPU CFWS 20 Min AMRAP Burpees 10
Group Circle Warm Up Leave it to Mitch! Strength 15 minutes to complete: Good Mornings 5 * 3 (perform the move with perfect
CFWS Group Circle Warm Up 500m Row 25 Jumping Jacks 25 High Knees (Stationary) 25 Flutter Kicks 25 Butt Kickers (Stationary) 25 Air
Group Circle Warm Up Let’s have Coach K pick her poison!! Strength 15 minutes to complete Back Squat – 5 * 4 with
