https://www.naughtyornice.events/wp-content/uploads/2019/11/191113-FRX-NON-Event-Poster.pdf
We will be hosting our event workout on Dec. 21st at 9:00am! Donate a toy and come workout to support local kids! Register online to get a shirt! More info at the gym!
Mobilize, then:
Easy 300 Meter Row into …
Med-Ball Warm-Up
Bear Hug Med-Ball Walk x 100′
and then …
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps
A. Every :90 sec for 12 minutes (6 sets)
3 deadlift @65-70% *focus on speed and reset between each rep
B. EMOM 5
1-4 strict hspu + 1 rope climb
C. 5 rounds:
10 burpees
10/8 cal ski erg
6 line sled push (3down/3back) heavyish
*rest :90 sec between