"Post Easter Workout"

Intro Groups are starting up in April at both locations. If you know of anyone that has been wanting to get into the gym, let them know!! Jerseyville starts on April 4 at 7pm and Hardin starts on April 5 at 7pm. Hope to see you there!!

Warm Up (NFT):

1 Rounds (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Lunge

Then...

  • Lizard Pose (30 seconds each side)

Then...

  • Spiderman Complex
  • Banded Hip Distraction
  • Paleo Chair (30 seconds)
    * Spend some time on these moves, use the air squat to test effectiveness *

Strength (3,3,3,3,3,3):

  • Front Squat
    * In 6 sets, work up to a heavy set of 3 *
    * Sub Goblet Squat and do 5 reps if you're not comfortable with the Front Rack *

Skill (5 Minutes):

Work on your rowing technique

Met-Con (For Time):

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups ( Scale to Jump Pull Ups)
    * Sub DBs if needed *

Cash Out:

  • 200m Tire Drag

Mobility (NFT):

  • Banded Shoulder Distraction
  • Banded Hip Distraction
  • Couch Stretch
  • Foam Roll