...

Prep

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

1) 1 Round:

– Foam Roll Glutes & Hamstrings x 60s each

2) 2 Rounds:

– 1 each Bird Dog Hold 10s

– 1 each Star Plank 10s

– 1 Curl Up 10s

3) 3 Rounds:

– 5 Barbell Kang Squat

– 5 each KB RDL Handswitch

– 10 each X-Band Walk

5) Box Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Box Squat

3/6 x 3 every 60s

– 3 Warm-up sets, 6 working sets

– Increase from last week

– Parallel box

– These are SPEED reps

B.

Single Leg Landmine RDL

2/3 x 6-8 each. 

OT2M

– 2 Warm-up sets, 3 working sets

C.

E3MOM 12:00

10 Sumo Deadlifts (275/185)

8-10-12-14 Lateral Bar Over Burpees

– Goal: Hard effort with unbroken sets, minimum 90s rest each round. Each round add 2 Burpees

Rx+: (315/225)

L3: (225/155)

L2: (185/125)

L1: (135/95) (Up Downs)

D.

Wall Sit

3 x 30s on 30s off

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.