Monday 01/20/2025

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)