9min to complete
Strict Pull-ups (ME -2)
Strict Ring Dips (ME -2)
*ME – 2 = Max Effort, minus 2 reps. Must be able to do 5-7 reps UB for whatever scaling method you choose.
*20 Minute Cap
4 Rounds NFT:
5 Supine Shoulder Flexion
10 Plank w/ Reach
30s Handstand Holds
*Pull belly button to your nose and use a rig post as your target for plank with reach.
25 Min EMOM:
1. Battle Rope Circles (30sec/side)
2. Bodyweight Russian Twists
3. Weighted Wall Sit w/ Plate (25,15)
4. 200m Run
- Join Coach Case at lululemon Oxmoor at 9am on Saturday morning (6/16) for a free Father’s Day Weekend recovery class.
- FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am – In New Albany.
- Coach Sam’s going away party June 22nd. 5:30pm class will be cancelled. We will provide the meat and drinks, if you will please bring a side dish/snack. We will kick off the party at 545pm and go until Sam heads home for his beauty sleep.
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