Friday 9.20.13

Come by and see us Saturday at Suwanee Day!

Essentials:
a1. Shoulder Press- 8-10 reps@ 2012 x 4;  rest 45 sec
a2. Pull Up negatives or ring rows- 10-12 reps x 4; rest 45sec
B. DB walking lunges- 24 continuous steps x 4; rest 90 sec
C. 60 sit-ups for time
D. Front squats/goblet squats- 50 reps for time- 55/35

Fitness/Performance:
a1. SP- 3.3.3 @2012 x 4; rest 10 sec b/t reps, rest 45 sec b/t sets.
a2. WTD pull up or strict pull up- 3.3.3 @ 3010x 4; rest 10 sec b/t reps, rest 60 sec b/t sets
B. front rack reverse atl. Lunge- 24 continuous steps x 4; rest 2 min
C. 50 ghd sit-ups for time.
D. Front Squats 50 reps for time -(115#/75#) (performance= 135#/95#)

the coolest gym in Suwanee

the coolest gym in Suwanee