WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
LABOR DAY SCHEDULE – OPEN 9am – 2pm CLOSE (coached classes 10am, Noon)
OPEN GYM
“Hotshots 19″ – Six rounds for time
- 30 Air-Squats
- 19 Power clean, #135/95
- 7 Strict Pull-ups
- Run 400 meters
-OR-
REGULARLY SCHEDULED PROGRAM
‘CINDY’
AMRAP20
- 5 Pull-up
- 10 Push-up
- 15 Air-squat
SKILL:
Spotting and Assisting Lifts/movements
- Back Squat
- Bench Press
- Pull-up/Muscle-up
- Hand stand/walk