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Welcome, Jonny!

Zone family! Please welcome my boy Jonny to group class mix. Jonny comes from an interpretive dance background and usually does his performances in a green man suit. He’s also and ultra talented tattooer and snake collector.

– Coach Ray

Workout of the Day

WARM-UP

Coach led

STRENGTH/ACCESSORY

Set clock for 10min:
Minute 1: 5 pull-ups
Minute 2: 5 Dips
Alternate exercises every other minute

Scale as needed

WOD

Team FGB

3 rds:
P1: WB
P2: SDHP
P3: BJ
P4: PP
P5: Row
Rest one min after cycling through all stations once

RX: 14/20, 55/75, 20″
Zone 3: 45/65, 18″
Zone 2: 35/55, 10/14, 12″
Zone 1: scale as needed

MOBILITY

Band hamstring stretch – 2min/side

Foam roll/lacrosse ball hamstrings

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