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

Prehab

200m run

15 push ups

15 shoulder rolls (pvc)

15 push ups

200m run

MetCon

5 rounds for time:

200m run

25-20-15-10-5

dumbell thrusters (50/35)

time cap = 20min

*No set of thrusters should be more than 2 sets. Pick an appropriate weight.

Strength

Bench Press (20min)

5-5-3-3-1-1

Work up in weight each set. Do 5 GOOD strict pull ups after each set. You can do these weighted or banded. Should be 6 good sets of 5 here.

Skill Work