Monday, October 31st 2016

Quick note about Halloween hours. We will be running the 12:15pm, 4:30pm and 5:30pm classes today, with 6:30pm and 7:30pm being canceled. Enjoy your night and be safe!





Row 1000m @ >2:00 p/500m pace


Movement Prep:

Pass Throughs x 15

Pitchers Stretch x :30 p/side

Band External Rotations x 10 p/side

Band Lateral Raises

3 Way Band Shoulder Warm-Up – Anterior

3 Way Band Shoulder Warm-Up - Posterior



Every minute on the minute for 30 minutes:

Max Reps at each movement, Rest 1 minute between exercises

Bench Press – 135/83

GHD Sit-Ups

Strict Pull-Ups

Seated DB Strict Press