Holiday Party:
Save the date! Saturday, December 10th @ 7PM we will be holding our annual Holiday Party at Atlantic Bar & Grill! Friends and family are welcome!
Strength:
A1. Supinated Bent Over Row: 5RM, then -10% for 3×5
A2. Bench Press: 5RM, then -10% for 3×5
Conditioning (Practice):
4 Rounds:
- 3 Deadlifts
- 3 Hang Squat Cleans
- 3 Front Squats
- 3 Push Press
- 200m run, 15 cal bike, or 15 cal row
*Start at 65% of your 1RM of the smallest lift (Clean or Push Press)
**Increase the weight after every round