Thursday!

Warm up: run 200m, 1o squat, 10 jump squat, 10 split squat, 10 kettlebell swings, hip mobility x10.

str: 3x10 clean and jerk, use this as practice

workout: 3 rounds of

1 min wall ball
1 min sdlhp
1min box jump
1min push press
1 min of row
1min of rest

** Dues are due no later than tomorrow... friday the 14th.

*** If you are not interested in the crawfish boil or can not attend or are super excited about it and plan on attending you need to let me know asap. If I don't hear from you guys we will not be able to have it.