NEW IRMO LOCATION! 3541 Dreher Shoals Rd. in the Ballentine Business Park

Prehab

upper/lower body dynamic

hip flow

ankles mobility

MetCon

EMOM 16:00

a. 3 man makers 50/30

b. 30 double unders

Alternate movements every minute

man maker:

1 push up

2 renegade rows (1 each arm)

1 squat clean thrusters

Strength

E2MOM 12:00

2 front squats @ 70-80%

Skill Work