***Special Attention- there will be NO Open gym from 10-11am today.  The gym will close for the morning at 10am.


Warmup: 40 cal row, then- movement prep with Coach

The Program, Week 4 Upper Body Heavy Day:

1) Shoulder Press- 12 min to est 4RM

2) Chin-ups- 3 sets Max Reps, rest 3 min

3) 50 Strict HSPU for time


-2 min door frame pec stretch

-2 min barbell trap smash