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Saturday 11.7.20

"It's not how much we give, but how much love we put into our giving."


Warm Up:

1 Lap Run + 10 Roll Outs

1 Lap Run + 20 Good Mornings

1 Lap Run + 20 GHD Sit Ups

1 Lap Run + 20 Straight-Legged Deadlifts

1 Lap Run + 20 Front Squats


Build To A Heavy Deadlift


3 Rounds:

500m Row

9 Handstand Push Ups

12 Bodyweight Deadlifts

15 Box Jumps


Then


Three sets of:

Single-Leg Deadlifts x 8 Reps Each Side

Rest 60 seconds

Barbell Glute Bridges 8 reps

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

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Wednesday 11.25.20

"Don't look for the third thing." Pre-Class: 2:00 Cardio 1:00 Pass Throughs 1:00 Wall Pec Stretch Each Side Warm Up: 3 Rounds Increasing Weight Each Time 5 Deadlifts 5 High Pulls 5 Strict Press 5 Push

Tuesday 11.24.20

"You make a living with what you get. You make a life with what you give." Pre-Class: 2:00 Cardio 1:00 Handstand Hold 1:00 Pass Throughs 1:00 Banded 3 Way Shoulder Stretch Each Side Warm Up: 3 Rounds

Monday 11.23.20

"Give what you didn't get." Pre-Class: 2:00 Cardio 1:00 Front Rack Stretch 1:00 Banded Shoulder Distraction Each Side Warm Up: 4 Rounds 10 Cossack Squats 25' Dumbbell Death March 10 Goblet Squats 10 R

4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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