Bittersweet reminder…
This is Coach lucas’s last week with us before embarking on his journey of becoming the world’s greatest physical therapist!
Do your best to make it in for his classes and in general while hes at the gym this week.
Lets send him off with some loving and happy energy!
I’d also like to give a shout out to Sabrina who will also be embarking on the same journey…So i guess the battle for worlds best physical therapist is up for grabs!!
MONDAY:
Conditioning:
3 Rounds for time:
33 Burpees
33 S2OH (95/65) *pause
33 KB swings
TUESDAY:
Build:
20-15-10
DB lateral raise
DB up right rows
Conditioning:
4 Rounds:
3 Minute AMRAP: 2 min rest btw
20/15 Calories
12 Front squats (135/95)
Max Toes to bar in remaining time
*Score total TTB
WEDNESDAY:
Build:
Front squat:
Build to a heavy 5 rep
Conditioning:
For times:
1000/850m row
rest 90 seconds
65 Thrusters (barbell)
rest 90 seconds
1000/850m row
rest 90 seconds
600m run
THURSDAY:
Build:
Bench press:
Build to a heavy 5 rep
Conditioning:
For time:
100 Sit ups
right into,
4 Rounds:
30 Jumping lunges
10 S2OH (135/95) *1 sec pause
FRIDAY: Coach Lucas’s last day!
Conditioning:
"You get what you give"
For time: 32 min cap
2000m run
30 Hang squat snatches (95/65)
2000m run
30 Hang squat cleans (95/65)