DUE TO THE INCLEMENT WEATHER AND FREEZING OVERNIGHT CONIDITIONS - 5AM AND 6AM ARE OPEN GYM
Happy Monday—and MLK day—to you all. Here is a quote from Dr. King that I love and I hope you find meaning in it too:
"Hate is too great a burden to bear. I have decided to love." — MLK Jr. 1967, "Where Do We Go From Here?"
Strength: Shoulders and Back (15 minutes)
1A. BB Shoulder Press 5x4 @ 75%-80%
1B. DB Rear Delt Fly 5x5 @ 7 RPE (VIDEO)
Shoulder Finisher:
2A. DB Lateral Raise - 3 x Hold raise until failure
Conditioning: "Martin Luther King Jr." For Time: (20 minute Cap)
Cash-In: 64 Double-Unders / 128 Singles
Directly into, 3 Rounds of:
-9 Pull-Ups / Barbell Bent Over Rows
-9 Front Squats [no rack] (115/85) (95/65)
-6 Burpee Box Jump Overs (24/20 in)
Cash-Out: 65 Weighted Sit-Ups Against Wall (15/10 lb)
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