5 June 2015 5 June 2015
Friday 5 June 2015 '5 June 2015'

630pm Ladies night!!!
Bring a friend, your favorite bottle of wine, and a smile.
Come in and sweat, then enjoy some good wine and friends. We will be doing this every Friday for the rest of the month. Spread the word.

1. Warm-up level 2
A. Row 500m
35 Weighted step-ups 24/20″ with 30/15lbs dumbbells
B. Back Squat– 5×6 @40-50%
2. Strength
strict press 5×5 AHAP
3. Met-Con
Run 2 miles
4. Gymnastics
6 Rounds
Max toes to bar in 30 seconds
Rest 30 seconds

1. Warm-up level 1
A. Row 500m
35 step-ups 24/20″
B. Back Squat– 5×6 @40-50%
2. Strength
strict press 5×5 AHAP
3. Met-Con
Run 2 miles
4. Gymnastics
6 Rounds
Max knee ups in 30 seconds
Rest 30 seconds

1. Warm-up Base
A. Row 500m
35 air squats
B. Back Squat– 5×6 @40-50%
2. Strength
strict press 5×5 AHAP
3. Met-Con
Run 1 mile
4. Gymnastics
6 Rounds
Max sit ups in 30 seconds
Rest 30 seconds

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