Bring a Friend Day! Remember if your friend signs up today and pays for an Unlimited Membership for July they get June’s Liberty Fundamentals for FREE! They will also get $20.00 off the July membership. You will also get $20.00 off your next month for each friend that signs up. This offer can not be combined with any other offer.
Warm Up:
200 M Run
2 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
Mobility: 15 min
Lax Ball Glutes/piriformis/TFL (front angle of hip) – 3 mins/side
Lax Ball Quad 2 mins/leg
Roll Lats / Triceps 2 mins/side
Beginner Alternative During Mobility: Technique
Teach Pull-up and Modifications (Ring Rows / Jumping Pull-ups)
Teach Push-up
Teach Squat
Teach Lunge
Metcon: RETEST! Look back at 4/3/2017 to compare
20 Min AMRAP:
200 M Run
10 Push-ups
20 Squats
200 M Run
10 Pull-Ups
20 Lunges (10/leg)
Elite Competition Class
1). Snatch
4 Rep Max touch and go
2). Front Squats
6×6 + 5lbs
3). Strength Conditioning
AMRAP 12 minutes
3 Power Snatch 135/85
5 Overhead Squat 135/85
7 Box Jumps 30/24
