Session 15


Vote Now – For How Many Meters We All Must Row In September.

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Community Event: Styx Brunch on 9/7 at 12:30pm! Be there or be square!

CFM2 – Strength Gains

Back Squat Warm Up

3 Rounds of

15 Seconds of Hallow Body Hold

15 Seconds of High Knees

15 Seconds of Squat Jumps

15 Seconds of 10lb Plate Ground to Overhead

15 Seconds of 10lb Plate Squat Punches Hold Squat The Full 15 Seconds Squat Movements


1:00 R & L Lax Ball Glute Smash

1:00 Active Spidermans

Barbell Warmup

10 Deadlifts

10 Back Squats

Focus on bracing mid-line/core, and keeping eyes & chest up coming out of the bottom of the squat. We are looking for speed coming out of the hole.

Back Squat (3 x 5/3/1)

75% x 5

85% x 3

95% x 1

Complete warm up sets of:

1×3 @ 50%

1×3 @60%

1×3 @65%

Back Rack Lunge (4 x 12 (6R/6L) *Heavy as possible)

Perform Walking Back Rack Lunges

After each set:

DB Renegade Rows 4 x 16 Reps (8R/8L)

GHD Hip Extension (3 x 15 (Barbell Back Racked Accross Shoulde Blade))

Cool Down:

Slow Bike 800m

Foam Roll Glutes, Quads, Hips

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