Warm up:

External Rotation w/ band- 3x10 each arm

6@ 50%

5@ 60%

Strength: Front Squat

1 paused front squat + 2 front squats - 5 sets

Start @ 65% front squat 1 RM


16 min AMRAP

1 Burpee Over the bar

1 Push Press (95/65#)

Add 1 rep each round and alternate rounds with a partner. Partner A does 1 Burpee, 1 Push Press. Partner 2 does 2 Burpees, 2 Push Presses. A does 3 Burpees, 3 Push Presses. Etc.



If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna