MONDAY!!!!
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don't miss it!

504 (Time)
-WARM UP

3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation

6 Push up to T

-Strength
Alternating EMOM 10
:30 work/:30 rest each movement
Min 1: Front Squat
Min 2: Navy Seal Push Ups

One Navy Seal Push Up=
One Push up, right knee up
One Push up, left knee up

Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!

-Conditioning
21-15-9
Hang Power Clean or swing
Push Press or push up
V-Ups or sit ups
Mountain Climbers, 2 Count or 50m sprint

-Abs
21-15-9
Plank Knee to Elbow, per side
Elbow Plank Kick Backs, per side
Supermans
Alternating Leg V-Ups, per side

-Stretch
Last week of this amazing stretch! Enjoy it.
🧘🏻‍♀️
Cobra
Down Dog
Lizard
Pigeon
Savasana