190715 - Motivation Monday

THIS THURSDAY is our BAMF DAY!!! (Bring a Motivated Friend Day!!!)
All classes are Open to the public!
These days are so important to our community! It helps us build up our membership so we can keep expanding, getting new equipment, and having fun events!

IF someone joins for the 3 month commitment and uses you as a referral, YOU get 1/2 off your next month’s membership!

WARM UP - 400m Med Ball Run
With a partner
Med Ball Squat and Toss
Up and Overs
Side by Side Shoves
Tricep Overhead Toss

MOBILIZE - Wallball Roll Overs
Squat Therapy

COACH PREP - Practice Wallball form and set up rower

WOD - w/ a partner
AMRAP 14:
20-40-60-80…
Wallballs 20/14
Calorie Row
(Each person must do an even amount of work)

COOL DOWN - 200m PVC Walk with 20 laying leg crossovers
Plenty of time to work on your skills/mobilize/cardio