Group Training - Friday (6-23-17)


4 x 8 Paused (3 sec) Front Squat

4 x 8 Tempo Pull-ups (3 sec up, 3 sec down)



3 x 12-15 Physio Ball Leg Curl

3 x 12 Seated Dumbbell Overhead Press

3 x 10ea Spiderman Plank


Conditioning: 0:40 on/0:20 off for 3 rounds at each station before moving onto the next station:

Bear Crawl

Sled Rope Pull/Push


Air Bike 

Kettlebell Swing

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