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

Prehab

lower body dynamic

hip flow

MetCon

17.5 spinoff

5 rounds

9 thrusters 95/65

35 double unders

9 bike calories

Strength

15:00

3×6

back squat

3×6

RNT reverse lung

(focus on speed and stability)

Skill Work