Members can come in and make up a missed ROD or work on a skill or lifts they would like to spend more time practicing.
Take advantage of this opportunity and improve your movement skills. Coaches will be available for questions and assistance during this time.
COME WITH A PLAN!!!!!
6:30, 7:30 & 8:30pm
We will set the clock as a recurring 60 second timer. Perform the following movements every minute on the minute for 20 minutes.
- 5 Burpees
- 4 180′ Ball Slams
- 3 KB Single Arm Dead-lifts (women 20> / men 24>) (r/hand odd min/ l/hand even min)
Dead-lifts must be performed in strict/perfect form squeezing the glutes at the top each and every time. When rotating 180′ during the ball slams, rotate right during the odd minute/rotate left on the even minute.