7.10.2021
Tomorrow is the 4th annual In House Throwdown
8-10:30
Community BBQ 10:30 am – everyone is welcome!

Warm-up
Foam Roll – 5 minutes
200 M Run

Accessory Work
3x
5 Cuban Press
5 Zottman Curls
5 Prone Press
5 Sotts Press
Metcon (AMRAP – Reps)
3x
3 min work 3 min rest
3 Back Squats 155/105 + 225/155 (from rack)
6 Push Ups
10 DB Snatch 30/20 + 50/35
*start at the top each time
score total reps

Bonus Abs
2×15 Ab Wheel