Warm Up:
Dynamics and shoulder prep
Upper or lower body lift prep if you are doing lifts
WORK: GYMNASTICS OPEN GYM
work skills or strength progressions
If you missed any 1RM testing this month, use this class to make it up as we will need maxes for october and november programming.
SILVERS:
Deadlift: 5-5-3-3-2-1-1
increase weight
WORK:
10 Push Ups
15 Ring Rows
400m Run
7 Push Ups
12 Ring Rows
300 m Run
5 Push ups
8 ring rows
200 m run
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