tomrossi

*SNOW ALERT: Due to the state of emergency, ALL morning classes are CANCELED. Afternoon classes are a go as of now. Stay safe!

Aero Athletics Warm-up:

While jogging around the gym, perform the following movements when they are called out:

-Burpees
-Sprint
-High Kicks
-High Knees
-Butt Kicks
-Arm Circles
-Over the Fence
-Tiger Knee
-Bear Crawls

Wendler 3×3+ Deadlift (3×3+ @ 80/85/90%):

1×3 @ 80%
1×3 @ 85%
1×3+ @ 90%

Metcon (AMRAP – Reps):

4 Minute AMRAP

5 Front Squats @ 115/75#
25 Double Unders

2 Min Rest

4 Minute AMRAP

5 Deadlift 115/75
10 HRPU

Mobility:

Posterior Chain Floss 2 minutes a side
Banded Classic Posterior Chain Mob 2 minutes a side
T-Spine Smash Internal Rotation 4 min total

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