9.27.19 Announcements!!!

A few announcements before we head into the weekend.

  • Nutrition challenge begins October 1st! More information available here. Join the Facebook page to stay updated.
  • Olympic weightlifting class also starts October 1st at 6:30 P.M.

A. Warm Up

3 Sets NFT
6 Half Kneeling Bottom Up KB Press/arm
12 Side Plank Rotations/arm
16 Banded Hip Thrusts

B. Strength

Close Grip Bench Press

Build to 1RM

C. Conditioning

5 minute amrap

Renegade rows 30/20

-rest 3 minutes-

For time:


Unbroken Kettlebells Swings 70/53

*Must set KB down after each unbroken set
**scale to 53/35

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