*Bring a Friend Workout Friday, October 3rd at 5:45 PM

** If you are planning on following this programming please make sure you come in and make time to do this in the back room so you’re not disrupting class.

WOD:

1) Front Squat: 7 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. The goal is not necessarily to go for a PR, in fact only go for a PR if you’re feeling like a beast. Otherwise the lifts should all be at 85% or heavier.

2) 20 minute EMOTM: Odd, Muscle-ups, Even, Pistol Squats

Pick reps you can maintain for all 10 sets. Work on any variation of a Pistol Squat, no more than 5 rep/side/round.

3) Ring Rows: 4 sets of 8-10 reps

Rest 90-120 seconds between sets. Feet on a 20″ Box. Add load as able.

4) Single Arm Dumbbell Rows: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Make sure these are STRICT. Goal is heavier than last week.

5) Face Pulls: 5 sets of 20

Rest 60 seconds between sets. Use a mini-band for these. Make sure you are pulling to the face, you should feel this in your upper back/traps. Make sure your shoulder blades are pinned back during this.

6) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible. Goal is heavier than last week.

7) Glute Hip Series: 3 sets

Rest 60 seconds between sets. Use a mini-band around your knees. One set consists of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, and 10 Glute Bridges.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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