Coach Jamie hanging out with some ladies after the 9:30am class.

Coach Jamie hanging out with some ladies after the 9:30am class.

Coaches Warm Up

 

1. Back Squat

6x5

**first set starts @60% then may choose to go up

 

2. Conditioning

14' AMRAP

14 dumbbell push jerks 

14 toes to bar

7 right/7 left

 

3. Accessory Work

8x2 speed deadlift

 

3x20 RDL 

**keep the weight lighter and move faster. 

 

4x8 weighted ring row

 

4. Core Work

4 supersets

20 clam shells each side

1' plank on elbows

 

Weightlifting 6:30pm