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A. Rope climb and handstand practice.

If you passed the hinge row test on Wednesday (5×15), you can shoot for 5×15 incline ring rows. If you can’t do 15, go for as many as you can, and note the number. Perform a 2-handed sideways lat lean stretch for 30 sec, in between work sets.

B. Run 800 m, 400 m, 800 m, 400 m. Rest 2 minutes between work sets.


**Our next Bring-a-Friend class will be Saturday, Sept 27, at 10 am. Got a friend or family member who is a little curious about what we do? Bring them out! Let us know if you’re coming.