"More Heavy Back Squat"

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Thank you all so much for making 2015 an amazing year!! Come out tonight and help us celebrate at Straight Home with some live music!! Classes today will be 11-1 & 4-6. Pre Party Workout will be tomorrow from 10-Noon.

Warm Up (NFT):

Choose One:

  • 400m Row
  • 400m Run
  • 100 Jump Rope

Then...

Tabata (8 Rounds):

  • Monster Walk (20 Sec.)
  • Rest (10 Sec.)

Then...

10 sec. on/10 sec. off (6 Rounds):

  • Hollow Rocks

Strength (4 x 5):

  • Back Squat @ 75% of 1RM
    * 10 minute prep time *
    * Do a spiderman complex, foam roll hips and any hot spots *
    * Make sure you're comfortable at the bottom *
    * Don't know what 75% is?  Work up to heavy set of 5 and do 4 sets there *

Met-Con (For Time):

  • 50 DB Thruster (30/15)
  • 40 Pull Up (KIP or Jump)
  • 30 KB Swing (53/35)
  • 20 TTB/K2E/Knee Raises/In N Outs
  • 10 Handstand Push Up or HR Push Up

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Foam Roll