Welcome to our fitfam Emily, Michael, Garry, Jeff, Paige, Aric, Amy, Kara, Shannon, Kyra!! We are excited to train with you!

#NEVERMISSAMONDAY





during warm ups focus on perfect form

3 rounds [10 wall squats, 10 lunges, 10 pull ups/Ring rows]

+

10 minutes to build to a heavy squat

(if you find your max faster than 8 minutes and use less than 6-8 sets

you are doing something wrong)

+

Emom 15 minutes

1: 8 back squats at 50% of todays max

2: 8 box jumps

3: 8 strict pull ups

+

2 rounds not for time

6 turkish get ups (3 per side)

:60 plank

10 minute EMOM:  

1.  :30 mountain climbers 

2. :30 plank ups 


15 minute EMOM: 

1: 12 ground to overhead with plate 

2:  12 deficit reverse lunges off plate 

3:  12 step ups holding plate overhead 


3 rounds not for time: 

25 side kicks /side holding on to rig.  Focus on lateral glutes 

25 air squats