Call Us: 609.915.8516


Please keep Kaitlin Hamilton and her family

in your thoughts and prayers. 


3x : Moderate Row 100m, Hard Row 100m, Easy Row 100m

2x : 10 Leg Swings, 10 Bow & Bends, 10 Groiners

2x: 20 PVC PassThroughs, 15 Sots Press (Holding the bottom of OHS position, press bar from back rack to overhead)

Barbell work/Skill (15-18 min.)

Power Clean, Back Squat, Front Squat, Overhead Squat

*Effective and safe way to get bar from shoulder to back rack


15 min. AMRAP

50 Back Squats

40 Power Cleans

30 Front Squats

20 Power Cleans

10 Overhead Squats



Scale weight/number of reps. One barbell only. Bar comes from the ground!


Leave a Reply



Please enter the CAPTCHA text