231020

Good Thursday evening Root Down….

Going to visit my dad on his birthday tomorrow. So, usual class times and open gym if needed.

231020

Recommended Stretching (15 Mins)

- Side Lunges 5 x each side

- 10 PVC Pass Throughs

- 10 PVC Overhead Squats

- 20 PVC Hip Rotations

- Cobra position (ab stretch)

- 5 Push-ups/5 Pull-up (attempts)

MetCon

“Partner MetCon Friday”

4 Rounds (each) for Time

P1:

- 5 Deadlifts (225/185)

- 10 Alt. Devil Presses (45/35)

- 15 Box Jumps (24/20)

P2:

- Plank hold*

*Partner must stop work when plank hold fails and resumes once plank begins.

Partners switch once round of 5/10/15 is completed.

Score will be total time in MetCon. DOWORK!