Kettlebells

BSQ 2×8 Heavy by feel (Next week 3RM retest) Then, For time: 30, 20, 10 Burpees 1, 2, 3, Rope Climbs “No one can make

BIG thank you to Dr. Zabriskie for his time on Saturday showing us new movements to keep our shoulders safe and strong! THANK YOU again

Saturday! Remember, Dr. Zabriskie will be here from Elite Therapy & Wellness to talk about shoulders and how to “bullet-proof” them. Open to all GCF

10m TGU – Alternate R/L Then, AMRAP 15 200ft Farmer Carry (53/35+) 10 H2H Swings (same KB) 1 Rope Climb 100m FC 20 H2H Swings

AMRAP 10 NFT – Quality SA OH Walk (Right arm down/Left arm back – DB/KB) 7R/7L SLDL (DB/KB) 10R/10L Plank Side Leg Raises Then, 4rds

BSQ 3×5@85%+ of 3RM Then, For time: 21, 18, 15, 12, 9, 6, 3 – Wall Ball (20/16) 7 BJO (24/20) “Courage is being scared

*Don’t forget! THIS Saturday after class, 11am, Dr. Zabriskie will be at GCF giving a short clinic on “bullet-proofing” your shoulders! All GCF and RevFitness

Benchmark Friday! “Cindy”  AMRAP 20 5 Pull-ups 10 Push-ups 15 ASQ  OR “Mary” AMRAP 20 5 HSPU 10 1-Leg SQ (alt) 15 Pull-ups *Pick one

Team AMRAP 30 75 Calorie AB 50 DL (185/135) Run 400m Together *Break up reps on AB/DL any way, one person working at a time.

AMRAP 12 NFT – For Quality 8 Cuban Press 10 DB Fly 10 V-Up from Hollow 10R/10L Pallof Press to OH Raise Then, For time: