Workout of the Day: Thursday, 28-December-2023
Announcement
Warm-up
3 Rounds
30 sec HS Hold with a slow descent
20 Sit-ups
5-10 Pull-ups (1st set Kip Swings)
Shoulder Press (3 Sets
8 Strict Press
rest 2 min
use moderate weight
pause at shoulders before pressing each rep)
8 Strict Press
rest 2 min
use moderate weight
pause at shoulders before pressing each rep)
Metcon (4 Rounds for reps)
4 Rounds
1 min MAX RKBS 53/35
1 min MAX Air Squats
1 Min MAX cal Ski
rest 1 min
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Holiday Hours
December 26-30th – reg hours except no 8:30 am QuickFit and no 6:30 pm’s
January 1st – 9 am only