...

Prep

Equipment Required: foam roller, light DB, light/medium band 

1) Foam roll: Pecs 60s each

2) Upward to Downward Facing Dog + Toe Touch

3) AMRAP 6

– 5 Banded Push-ups

– 10 Scap Pull-ups

– 5 DB Forearm Plank Rotation each 

4) Rowing Drills

A.

A1.

Close Grip Incline Bench Press

5 x 6. 

OT1:30

– build in weight to a moderate set, no warm-up sets

-Last week was regular grip, this week hands are narrow. 

A2.

Elbow Out Landmine Row

5 x 8-10 each arm

OT1:30

– 1 warm-up set, 4 sets at working weight

B.

For Time:

1k Row

50 DB Hang Power Clean + Push Press (50/35)

– Goal: Hard Effort. The 1k row should be roughly 20-30s off best 1k row time. HPC + PP should be done in sets of 5-7.

TIME CAP = 9:00

B. 

DB Hammer Curls

4 x 8-10. 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.