First Friday of the Month! Bring your Friend for Free!

*There will be No Beer Garden this Friday*

Weightlifting

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Rest 2 Minutes

Metcon

Four rounds for time of:

50 Double-Unders

20 Dumbbell Push Presses (40/25 lb DBs)

20 Weighted Sit-Ups

*Dumbbell Push Press – Using two dumbbells, pressing both at the same time.