(Photo Credit – Chris Leh)
HWCF Bowling Night @ Timber Lanes!
All 21+ and over are welcome to join us for a Bowling Night at Timber Lanes! Saturday, April 15th from 9pM – 12AM!
Strength:
A1. Weighted Chin Ups: 3RM, then -20# for 4×3
A2. Weighted Dips: 3RM, then -20# for 4×3
or, if you can’t do chin ups and dips –
A1. Bilateral DB Row: 3-4×8
A2. Weighted Push Ups:3-4×8
Conditioning (Test):
3 Rounds:
- 1 min AMRAP RKBS (70/53)
- 1 min AMRAP Row or Bike for cals
- 1 min AMRAP V-Ups
After Class Mobility:
Banded Overhead Distraction (for shoulders): 1-3 mins each arm