"Parade Day"

Parade 1.jpg
The gym will close at 5:30pm tonight.  We will be in the parade at 6pm.  Come out and walk with us to show Jerseyville what we're made of!!

Warm Up (NFT):

  • Foam Roll (Hot Spots)

Then...

  • 400m Run OR Row

Then...

EMOM For 9 Minutes:

  • 10 Hollow Kips OR 20 sec L-Sit
  • 10 Single Arm KB Swing (10/10)
  • 10 KB Press (10/10)

Then...

In 5 or fewer sets:

  • Work up to your hang clean weight

Met-Con (5 Rounds NFT):

  • 5 Hang Clean
  • 10 V-Ups
  • 30 Double Unders (60 Jump Rope)

Cash Out (5 Rounds):

1 minute of work/30 sec rest:

  • Max Distance Row OR 200m Run
  • Atomic Burpees
  • Leg Lifts

Mobility (NFT):

  • Internal/External Shoulder Rotation
  • Cobra
  • Ankles/Calves
  • Lateral Hip Opener
  • Smash Lats
  • Foam Roll