231027

Happy Friday Root Down…

Class times are as usual. Open gym if needed.

231027

Recommended Stretches

- Barbell Supinated and Pronated wrist curls

- PVC Samurai Stretch

- PVC Passthrough to OH Squat

- Bar Hang

- Slow Side Lunge

- Quad Roll-out

MetCon

“Partner MetCon Friday”

For Time

Deck of Cards

Cards in basket in corner of sitting area…make sure you have jokers in your deck before beginning.

Partners will rotate selecting top card using the key below until full deck is used.

Hearts: Pull-ups/Ring Rows (+5)

Spades: Burpees

Diamonds: Squat Cleans (95/75)

Clubs: Toes 2 Bar/Hanging High Knee Raises (+5)

Joker: 400M Run

*All face cards are 10. Aces are 1.

Score will be total time in MetCon. See you Monday. DOWORK!