Med: Tempo Deadlift 8 min to warm up dead lift to EMOM weight then
Every 90 secs for 6 sets – 3 reps (sec hold at top and 3 sec lower) @ around 75-85% of max
B – 30 sec work:30 rest – 4 rounds on each movement
1) Push up on dumbbells
2) Dumbbell row (22.5/15)
3) Dumbbell box step up (60/50)
Record total reps for each movement
HAPPY BIRTHDAY J9!!!!!
Friday from 4:30pm is our FNCF Inhouse Relay for Life – join us in running/walking/skipping and jumping laps to raise money for the fight against cancer. All members and family welcome, bring your airbed and stay the night, there’ll be movies and fun!!!