Announcements
MURPH IS COMING!
Saturday, 27 May
Gym Opens at 8:00 AM; Murph Starts at 8:30
Gym Closed 29 May – Go Support Carry the Load!
The Gym Lake Highlands – 2-PWRHR
Warm-up
Coach Led
A. EMOM x 10 (Weight)
Alternate between:
1: 5-7 DB or BB Hang Power Cleans (moderate weight, unbroken sets)
2: 12-15 DB Front Raises
Metcon
Metcon (AMRAP – Reps)
AMRAP 23
100 Wallball Shots (20/14)
80 DB Snatches (50/35)
60 DB Goblet Squats
40 Push Ups
20 Pull-ups
Max Calories on Row or Bike
The part before the row/bike is a chipper, scale load and movement for medium sized sets.
Accessory
3 sets
30 sec Hollow body hold
30 sec Plank
30sec rest