...

Prep

Equipment Required: Foam roller, medium/light band

1) Three Way Foam Thoracic Spine x 60s each

2) Biphasic Pec Stretch x 60s each

3) 3 rounds:

– 5 Thoracic Rotations each

– 10 Banded Glute Bridge 1s hold at top of each rep

– 3-5 Banded Push-ups

– 10 Skip Jacks

4) Floor Press w. an empty barbell

1 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.

A.

Floor Press

1RM in 8 sets. 

OT2M

– Goal: 5# PR

– Essentials: 3/5 x 5

B.

4 Round For Time

10 Strict Pull-ups

10 Single Arm DB Push Press each (50/35)

– Goal: Challenging pace. Break sets before you have to. Start on the weaker side each round with the Push Press and complete all reps on one arm before switching.

– Rx+: (Cash out: 15/10 Bar Muscle-ups)

– Scale strict pull ups to banned pull ups or assisted ring pull ups

TIME CAP = 10:00

C.

Barbell Curl 21s

4 x 7 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.