Yeah Friday: in case you didn’t know!

Strength: Chest Press and Snatches

DB chest press: 20-15-10-15-20

DB Snatches: 10-10-10-10-10 (per)

Hollow Hold: 5x20 seconds

Met Con: 21-18-15-12-9-6-3


Dead lifts (bar, DBs or kbs)


Warmup: 3rds

10 hip extensions

15 v-ups

1 min planking shoulder taps

Mobility: chest, overhead wall, add, pigeon

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It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when