3 Minutes on any machine
10 Goblet Squats
10 Single Leg Romanian Deadlifts (one kettlebell)
5 Inchworms + 2 Push Ups
Back Squat (20-25 Minutes)
3 Rep Max
*This is our December MOVEMENT OF THE MONTH! Work up to a 3 rep max as our test-in.
Squat Clean (20 Minutes)
5 x 1 @ 65% of 1RM
5 x 1 @ 70% of 1RM
*This is technique work. Focus on speed and footwork! 5 Reps at 65%, rest as needed. And then 5 more a little heavier.
Enter in last 5s loading but put first 5s in box
Weighted Sit Ups
*Do this with the last 5-7 minutes of class. Hold a dumbbell across your chest. Anchor your feet under something if needed.
1. We have gift certificates available if anyone needs one!
2. We are starting our “Loyalty Program”. How does it work? I have the cards you just ask for one and when you bring in 5 people who sign up for a membership then you get your next month FREE! No expiration date!!!!