Thursday 10.31.19


*Friday Night Lights- dress in your costume. Meet at Sawyer for the after party.

NEXT WEEK will be the last week of the OPEN. Wear your Reserve gear or Blue. Potluck. Bring your favorite dish to share, and we will hang out at the gym following.*

“Pre Game”

3 Rounds (low intensity):

4 Strict Pull-Ups
8 Kettlebell Swings (light)
12 Air Squats
24 Double-Unders
200m Cardio


10 Dumbbell Hang Clean and Jerks (light load)
10 Glute Bridges

Finish with an empty barbell, moving through the sequence twice with rest between:
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats


10 Minutes to Work on your “Goat”


1 Min Each:

Upper Body:
1. Puppy Pose
2. Shoulder to Floor
3. Wrist Stretches

Lower Body:
1. Couch Stretch
2. Pigeon Pose
3. Butterfly
4. Pike
5. Straddle
6. Kneeling Split

**Everyone who completes the mobility gets an Rx by their name today.**