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Essentials:
A.
12min EMOM
1. Cross Body Single Arm Dumbbell Stiff Leg Deadlift x 7 reps per side
2. Side plank Lifts x 7 reps per side
3. Plank Hold x 30 sec

B.
Yearly Benchmark
For Time:
Row x 5000 meters

Fitness:
A.
12min EMOM
1. Cross Body Single Arm Dumbbell Stiff Leg Deadlift x 7 reps per side
2. L- Sit Lifts x 10 reps
3. Handstand Hold x 30 sec

B.
Yearly Benchmark
For Time:
Row x 5000 meters

Performance:
A.
12min EMOM
1. Cross Body Single Arm Dumbbell Stiff Leg Deadlift x 7 reps per side
2. L- Sit Flutter Kicks x 20 reps
3. Low position Freestanding Handstand on Parallettes x 10 sec

B.
Yearly Benchmark
For Time:
Row x 5000 meters

GETTING STARTED IS EASY!

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WARNING! Class Sizes Are Limited.

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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

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