Join us tonight at 7:00pm at Around The Corner in Lakewood to celebrate Coach Pete’s 21st Birthday!

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Warm-Up: 4 Rounds
5 Air Squats + Ladder + 3 Burpees + Hurdle Mobility
Soft Tissue:
a. Lax Ball Glute/ IT
c. Lax Ball SubScap
Mobility/ Dynamic Flex:
a. Floor Mobility Series
PreHab/Activation Series: 2 rounds
a. SL stand 30 seconds
b. Turkish Get Ups 3 x E
c. Supine Band Pull Apart x20

MetCon:
4:00 AMRAP
– 6 Front Squat @ 185/125
– 6 Bar Facing Burpees
REST 3:00
6:00 AMRAP
– 4 OHS @ 135/95
– 12 Ring Dips (sub foot elevated Push Ups)
REST 3:00
8:00 Max Calories Air Assault or Row (athletes choice)

Recovery
– Lizard Stretch
– Frog
– Banded Lat/ Pec Major

BONUS:
– Half Kneeling Press: 3 x 8E