A little glitch in the online sign up tonight that will last until tomorrow late morning so just text me at 415-328-9129 and Ill put you in the class you would like to go to tomorrow. What a great feeling to be back in the box. I felt more normalcy today being around all of you then I have in months. Great to hear the barbell being dropped, and people laughing and enjoying their time together. Thank you for taking the restrictions we need to follow seriously. We will adjust to this like we do everything else in life. One thing we do need each athlete to do is bring in their own chalk ball in a bag. Shared chalk isn’t a good move right now so here is a link to grab some.

https://www.amazon.com/s?k=gym+chalk+balls&crid=3DHR7868IU8S2&sprefix=gym+chalk+%2Caps%2C223&ref=nb_sb_ss_i_8_10

The best seller three to the right is refillable and 8.99. Just grab one of those and bring it in a large ziplock bag then you can leave it in your area. Just put both hands in the ziplock bag and hands are chalked.

Back Squats on the menu tomorrow, have fun.

A) 2 Rounds

30 Sec Pigeon Stretch Right

30 Sec PVC Kick Right

30 Sec Pigeon Stretch Left

30 Sec PVC Kick Left

30 Sec Jumping Air Squat

30 Sec Sumo Squat Hold at bottom(let loose and round your back at bottom)

B) Every 2 min x 6 Sets

3 Tempo Back Squat 4 sec

or “Fitness Option”

4 rounds approximately 6-8 minutes
6 each side Tempo Bulgarian split squats (3 sec decend)
12 V-ups
Rest 45 sec-1 min

then

2 rounds
20 body weight or heavy DB hip raiseshttps://www.youtube.com/watch?v=7u_E5mWoU7E
20 each side donkey kickshttps://www.youtube.com/watch?v=e-IgY1onGLs
No rest

C) “Howl”

5 Min

15 Sit-ups

10 Hang Power Snatch 75/55 or 12 Alt DB Snatch

5 Jumping Air Squat (12″ jump)

2 Min Rest

5 Min

400m Run into

30 Pull-ups (if you finish Pulls complete amrap of burpee’s)

2 Min Rest

15 Sit-ups

10 Hang Power Snatch 75/55 or 12 Alt DB Snatch

5 Jumping Air Squat (12″ jump)