*Dont forget Saturdays is “Bring a friend” so have your friends come and experience HIT!

Friday June 16, 2017

WARM UP
500m row
then
2 Rounds
10 PVC Thrusters
5 push-ups
5 chin ups

Coach led mobility and stretching

STRENGTH -SHOULDER PRESS
5 reps at 40% 5 reps at 50% 5 reps at 60%
METCON
For time. (30 min cap)
Black lung
21-15-9
Thrusters (65/95)
Push-ups
Front squats
Pull-ups
Wallballs (14/20)
Burpees

COOL DOWN
5×10 bicep hammer curls
5×5 candlesticks

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