This intense strength and conditioning program is designed to maximize functional movement. It is ideal for all fitness levels as exercises are modified to fit each member’s ability and pace. If you are serious about results and appreciate the supportive benefits of exercising as part of a group, this is the program for you.
Mobilize, then: A. Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Row or BikeErg 8 Knees-to-Elbows 12 Handstand Push-Ups* (55+: 10 reps) *if you can do these unbroken then try [...]
Mobilize, then: Barbell Warm-Up (use an empty barbell) 60 Seconds of Front Rack Hold (alternate between arms and drive the elbows up as high as possible) 10 Barbell Front Squats with a 3 second pause [...]