We are pleased to announce the addition of Mallory Mazzuca to our coaching staff. She will be heading up our Nutrition Department with “Macros by Mal.” Mallory is an NASM Nutrition expert and author of the book “What the Hell are Macros.” As of today she will be doing all monthly check- ins including new nutrition assessments and personalized meal plans. Contact her today to book your first appointment!
Email: coachmalmaz@gmail.com
Phone: (805) 990 – 0684
Fitness – Stength – Community
WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Flys
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Push Press
10 Split Jerk
Then:
Mobility
SKILL:
3 Rounds (At a Walking Pace)
7 Rope Pull Ups
Burn out set of Forearm Curls
Burn out set of Tricep Extensions
LIFT:
2 Rounds
Strict Press 65% x 7
Push Press 70% x 5
Split Jerk 75% x 3
*Take from 1RM of each. Add 10 lbs. to each lift round 2.
WOD:
“50/50”
For Time: (10 Min. Cap)
50 T2B
50 HSPU
*Sub. Knees to above Hip crease and Box Piked HSPU accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Flys
10 Face Pulls
