* The Importance of a Program. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg.

Class:

1) Back Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible.

2) Front Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible.

3) 7 minute AMRAP:

7 Front Squats 135/95

7 Handstand Push-ups

Extra Work:

4) Glute/Hip Series: 3 sets of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges

Perform all of these movements with a  mini bad around your knees. Rest 90-120 seconds between sets.

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

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