***Schedule Change- there will be NO Open Gym from 1030-11am today.  The gym will close for the morning at 1030am.

Warmup: 2 min airbike or 500m row, then- movement prep with Coach

Lower Body Heavy Day:

1) Deadlift- 12 min to est 8RM

2) Front Squat- 3 sets of 8- climbing, rest 2 min

3) 3 min Max Walking Lunges- 25 foot increments (50’s/35’s)


-2 min hip capsule external rotation

-2 min lacrosse ball glutes