George Floyd Tribute Workout Pictures Here!

Zen Planner Pre-registration Changes: Effective ASAP; 5 Day RSVP rule has changed to 4 days & 23 hours + 12 hour cancellation policy has changed to 8 hrs! Make note team!

A.
2 Rounds: 45 on/ 15 off; (6 minutes)

Min 1: Bent Over Barbell Row Pauses
– Pause at the top of each rep, squeeze shoulder blades together and hold for 1 second.
– Using light weight
Min 2: Prone “W” External Rotations
– Using a flat bench and up to 2.5lbs in each hand.
Min 3: Birddog Plank, alternating arms/legs

B.
Bench Press

– Build to heavy 5 for the day
– Take 12 minutes, 1 set every 90 seconds X 8 rounds
– No fails today, keep it challenging but maintain control!
– Pause for 1 second at the bottom of each rep with barbell just above chest.

C.
For time: (11 minute cap)

30 X Single arm Russian KB Swings, left
-using moderate weight
30 X Alternating Vups
30 X Single arm Russian KB Swings, right
30 X Alternating Vups
30/20 X Pushups
30 X Alternating Vups
30/20 X Pushups
30 X Alternating Vups

*Finish with max plank up downs if you have time left on the clock!
*Hustle Goal: Finish sub 9 minutes!