If anyone has anybody they know who might be interested in trying out some classes there are some referral cards (pictured above) at the gym! They receive a week for free and if they sign up for a membership you’ll receive a cash bonus for the referral!
A. Warm Up
3 sets per arm
3 Single Arm KB Overhead Squat @ 3011 Tempo
3 Single Arm KB Overhead Reverse Lunge
-Then-
3 sets of light barbell work prepping for overhead squat
5 Snatch Grip Behind the Neck Push Press
5 Snatch Grip Behind the Neck Push Jerk
B. Strength
Overhead Squat
3 sets of 5 reps @ 32X1 Tempo
Then
2 sets of
Back Squat @ 60% 1RM
1 rep every 15 seconds for 3 minutes (12 total reps)
-rest 5 minutes in between sets-
C. Conditioning
3 or 4 rounds
6 Hang Power Snatch
8 Burpees as fast as possible
-15 second rest-
18 seconds bike @ 97%
-3 minutes rest in between rounds-
*Record load and total calories