...

Essentials:
A. In 5 sets or less build up to a heavy but fast Goblet Squat for 5 reps. This is not maximal. (7min time cap)
B. Romanian deadlift to knee@41×1; 8-12 OT 3min for 15min
C. DB Walking Lunges; 10-12 OT 3min for 12min
+
10min Z1 cool down row or run

Fitness:
A. In 5 sets or less build up to a heavy but fast Back Squat. This is not maximal. (7min time cap)
B. deadlift @41×1; 4-5 OT 3min for 15min
C. Single leg DB Step Ups; 10-12 OT 3min for 12min
+
10min Z1 cool down row or run

Performance:
A. In 5 sets or less build up to a heavy but fast pausing Front Squat(3sec). This is not maximal. (7min time cap)
B. Clean grip deficit deadlift (2-3″ platform) @41×1; 4-5 OT 3min for 15min
C. Single leg DB rdl; 10-12 OT 3min for 12min
+
Extra after class is done:
C. Seated single arm neutral grip DB bench press; 12-15×4; rest 1 min bw arms

Airdyne 20 min z1

Leave a Reply

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.