09/18/2019
OPEN season is almost here! Make sure to sign up at the front desk by 9-20 to be included in the draft and to get a t-shirt in time!

Single Arm Dumbell Press (5 sets of 10 Strict press+10 push press each side)
you may increase weight as you go. Do the strict press seated immediately after you finish the strict press on one arm stand up and do the push press on the same arm before moving to the next.
Metcon (Time)
50-40-30-20-10
Air squats
20-16-12-8-4
HSPU
100’ sled pull after each round 135/90