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Good evening Root Down…

Tomorrow we’ll be having open gym at Root Down 10am to Noon. I hope to see you there.

Hour 1: MetCon

Hour 2: Mobility/Technique Work (Athlete’s Choice)

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Warmup

- 30 Box Step-ups

- 20 Shoulder Rotations (Front/Back)

MetCon

10 Minute AMRAP

- 2 Rope Climbs/6 Ground to Stand

- 8 Power Cleans (95/75)

- 12 Bar Hops

- Or-

Do a MetCon you may have missed last week.

Mobility

- Rollout Lower Back/Hamstrings/Calves/Quads

- Butterfly