July 7th, 2017
FRIDA FRIDAY, GETTIN DOWN ON FRIDAY
Hooray for partner workouts! Grab you favorite bud, matching shirts, and come on in for an awesome day!
Saturdays class will be held at the Market on Madison! Bring your friends, parents, moms & dads! It’s going to be a fun time showing our community what we’re all about!
A. Back Squat 7-5-3, 7-5-3 rest 2-3 min
B1. Shoulder Press 3 x 5-7 with 30 sec pause on last rep of every set
B2. Ring Row w/ feet elevated 3 x 5-7 w/ 10-20 sec pause at the top of
the last rep on each set
Teams of 2
80 Cal Row
60 Bar Facing Burpee
40 Thrusters (sets of 5 only) HAP
20 Pullups (you may assist your partners)
6 Malcolms-relay style (3 per person)
**If there is a third person- 2 people working and 1 resting