Part 1 (15 minutes)

Shoulder Press 5 reps @ 65% of your 1 rep max
Shoulder Press 5 reps @ 70% of your 1 rep max
Shoulder Press 10+ reps @75% of your 1 rep max

Part 2 (17 minutes)

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

(A) 20/14, 75/55, 20″
(I) 20/14, 75/55, 20″
(B) 14/10,  55/35, 16″

Other news
No Saturday classes – 9am all levels class. foundations and 10am pre comp classes are cancelled for the seminar.
Sunday we will be open at 9am on Easter.

Reminder that the Olympic Lifting Seminar is this Saturday.

We are also having our April Swarm Gathering this Saturday @ 7pm at Westwood restaurant