June 12, 2019

11
Jun

June 12, 2019

GROUP WARMUP
2 sets – 
:30 row
5 Front squats 
5 Push press
5 Thruster
5 Burpee 

MIX MODAL TEST
For time:
21-15-9-6
Row calories
Thrusters RX 95/65; M55+ 75/45 
Bar facing burpee 
* 12 minute time cap; heats of 7 every 12-13 minutes

ALTERNATE MIX MODAL TEST
For time:
18-12-9
Row calories
Dumbell push press 
Burpee 

SINGLE ARM KETTLEBELL COMPLEX 
3 sets of:
each arm 5 Russian/power swings + 5 clean + 5 push press 
www.youtube.com/watch?v=rW9MSDSTp54

PULLING STRENGTH 
3 sets –
8 Strict pull ups 
6 Barbell rows 
5 each arm dumbbell row 

Kelsey Zorc – Say Goodbye Saturday

Another good one is leaving us! But, it’s because she’s a total badass and will be headed to Quantico to train to become a DEA agent. This Saturday is Kelsey’s last weekend workout, as she heads out late next week. So, if you don’t regularly see her, come say goodbye at the 9 AM class. Let’s send her off with lots of love! A full write-up coming soon 🙂