Jul
16
2020

FRIDAY

THIS IS THE LAST COVID FRIDAY!
MONDAY WE’LL BE OPENING WITH LIMITED HOURS.
THE HOURS WILL BE AS FOLLOWS:
6:30, 7:30 AND 8:30 AM
4:30, 5:30 AND 6:30 PM
IF YOU TRAIN AT A DIFFERENT TIME NOW, YOU CAN STILL TRAIN AT THE SAME TIME.
AFTER 8:30AM THE GYM WILL BE OPEN FOR OPEN GYM SO YOU CAN COME WHEN YOU WANT TOO.
PLEASE, IF YOU HAVEN’T RETURNED THE EQUIPMENT, PLEASE DO SO THIS WEEK, WE ACTUALLY RAN OUT OF ROWERS ONE DAY, YA KNOW SO WE COULD USE THEM BACK ALONG WITH THE OTHER STUFF
THANKS

ALSO, PLEASE MAKE SURE YOU CLEAN THE EQUIPMENT THOROUGHLY AFTER YOU USE IT AND RETURN IT TO THE PLACE YOU GOT IT FROM.
NO ONE WANTS USE A BAR THAT WAS SWEAT ON BY SOMEONE OTHER THAN THEMSELVES.

LIFT:

SHOULDER PRESS
3-3-3-3-3
3 REP EMOM

WORKOUT:

EMOM:
1ST MINUTE:  WALL BALLS 10 REPS @20/14
2ND MINUTE:  BIKE FOR CALORIES 10/4
3RD MINUTE:  HANDSTAND PUSH UPS 10/5

COMPLETE THIS FOR 21 MINUTES
IF YOU CAN’T COMPLETE THE NUMBER OF REPS IN THE MINUTE ALLOTTED PICK A NUMBER YOU CAN COMPLETE AND USE THAT NUMBER THE WHOLE 21 MINUTES

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