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Friday 8/16

Strength Deadlift

3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85%


Conditioning "Hangnail"

AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Row (Rx+Assault Bike) 20 Barbell Facing Burpees 15 Deadlifts (245/165)



Shout out to Kayli! She has been with us for almost a year! She constantly comes at least 3 times a week and has recently joined our 6am crew. She has gotten so strong and moves so well. We are excited to see what this next year has in store for Miss Kayli! PS... the girl can cook! Check out her IG @comida.con.kale

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Strength Bench Press -5 sets x 1 reps @ 90% 1RM Bench Press *Complete a set every 2 minutes, on the minute for 10 minutes * Deadlift -5 sets x 1 reps @ 90% 1RM Deadlift *Complete a set every 2 minutes

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