...

Prep

Equipment required: Foam roller, light KB, medium/light band

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 8 at a slow pace:

– 4 Yoga Push-up

– 8 KB Push Press each arm

– 8 Split Stance KB Rows each arm

– 15 Banded Pull-aparts

– 15 Single Arm Banded Pushdowns each

A1.

1 ¼ Chin Ups

4 x 4-6. 

OT1:15

L2: Partner Assisted

L1: Ring Assisted

A2.

Single Arm Glute Bridge Floor Press

4 x 8-10 each. 

OT1:15

– Start weak side first

B.

‘Nutshell’

For time:

25 Burpee Box Jumps (24/20)

50 S2OH (135/95)

25 Burpee Box Jumps

– Goal: Challenging effort. Leave some in the tank to push your last set of BBJ.

– Last tested: 5/11/21

TIME CAP = 12:00

L3: (115/75)

L2: (20/15) (95/65)

L1: (Up downs) (DB Push Press 30/20)

C1.

Upper Back Triset

3 x 8-10. No rest.

C2.

Side Plank

3 x 30s each. Rest 60s.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

(give our form below a second to load, we love you for it!)

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

FIND US AT
4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.

Seraphinite AcceleratorOptimized by Seraphinite Accelerator
Turns on site high speed to be attractive for people and search engines.