"They're Going For Distance"

We want to thank all of our members for another amazing year!! Here’s to 2017!!

Warm Up (With a Partner for Distance):

  • Row OR Bike (10 min)(75-80%)
    * One partner works at a time *
    * Resting partner does 15 Hollow Rocks or Hold *
    * Going for distance *
    * No partner? 1 min on/1 min off for 5 rounds *

Strength (3 x 10):

  • Landmine Single Leg RDL (5/5)
  • Landmine Twist (5/5)

Met-Con (10-1):

  • Deadlift
  • Bench Press
  • Prowler Push
    * Picks weights that you can do 10 set unbroken *

Mobility (NFT):

  • Front Fold
  • Triangle
  • Fragon
  • Chest Opener
  • Banded Shoulder Distraction
  • Pigeon Pose
  • Dragon Pose
  • Foam Roll