"Let's Get Heavy"

Come out tomorrow night in support of the Angel Tree, Toys for Tots and the Merry Crunchmas Celebration! Workout starts at 5pm, party starts at 6pm!
  • Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Toe Touch
  • Lateral Shuffle
  • Lunge
  • Tip Toe Walk
  • High Kicks
  • High Knees
  • Butt Kicks

Skill (5-10 Minutes):

Work up to 80-85% of your 1RM on Deadlift

Strength (4 Rounds NFT):

  • 5 Deadlift
  • 5 Strict Pull Ups OR Heavy Lat Pull Downs
  • 10 Russian Twist w/Weight

Met-Con (6 Rounds):

  • 10 Calorie Row OR Bike
  • 10 Push Ups
  • 15 KB Swings (53/35)
    * Alternate rowing and biking *

Mobility (NFT):

  • Front Fold
  • Triangle
  • Fragon
  • Chest Opener
  • Banded SHoulder Distraction
  • Cobra
  • Childs Pose
  • Dragon Pose
  • Pigeon Pose
  • Foam Roll