Congratulations to all our OPEN Athletes! You Did It! And a special Thank You to all our members for your patience during those busy Friday evenings. Now, back to work 🙂

Warm-Up/ PreHab:
Zig Zag Run x 4
2 Rounds:
– 5E Quad Hip Rotations
– 20 Plank w/ Controlled Knee Drive

Dynamic Flex:
– Reverse Lunge w/ Twist
– Push Up (+) Inchworm
– Butt Kicks

Strength: 4 Rounds, Every 90 sec
– 20 yard Walking Sled Row
– 10 Floor Press
– 20 Landmine Rotations

MetCon:
3 Rounds, Every 5 Min
– 300 Yard Shuttle Run*
*GOAL= Sub 1:20 per round, Cap at 2:00

Recovery:
– Banded Ham/ Hip
– Supine Twist
– Wall Calf