4 Rounds:
10 KB Strict press (per arm)
10 Wtd sit up w/ KB
10 Split squat holding KB at chest (per leg)
30-second Hollow hold w/ KB at chest
– THEN –
4 Rounds of max reps in 1 minute:
Row
WB Shot (20/14# to 10′)
Burpee box jump over (24/20″)

PREMERA ON-CAMPUS WORKOUT
Complete as many rounds as possible in 18 minutes:
8 DB Curl + strict press
15′ Walking lunge step
8 Ground to OH w/ plate
15′ Walking lunge step
200m Run

SIMPLY BARBELL CLASS
Press 5-5-5-5-5

SIMPLY CONDITIONING CLASS
AMRAP 20 minutes:
10 Calorie row
10 Ring row
20 Squats
20-second plank hold
30 Lateral hops over DB
30 1-arm DB Hang clean & jerk *alt arms every 5 reps

We are back on campus at Premera MLT & SPO today, for day two of week two of our program! We’ve had a fabulous turnout in both MLT and SPO so far, and the summer program is off to a roaring start! 

The program continues on both campuses through the end of September! Off we go! 

INDUSTRIOUS

PREMERA MLT

PREMERA SPO