IMPORTANT NOTICE – there will be no 7:15pm class tonight as we will be holding our “Kickstarter” Goal Setting and Mindset lecture.

WORKOUT OF THE DAY

WARM UP

6 min EMOM

1) 30 sec Hollow Hold

2) 30 sec Arrested Superman Hold

STRENGTH

A. 9 min EMOM

1) 8 Strict Pull-ups/5 Pull-up eccentrics (depending on person)/Rack Pull-ups

*Stay neutral with all movements

2) 20 sec Front Rack Hold 24/16kg

3) 20 sec Bottom of Push-up Hold

B. 4 sets of:

3 Power Cleans @70% of 1RM

-then remove 10kgs-

10 minute EMOM 4 Touch and Go reps