Hope you all had a great Monday. I'll be back on the floor tomorrow and I can't wait to see all of you.


Tomorrow we will be doing one of the best movements for overhead strength, shoulder stability, core , and overall body awareness. Remember to keep the joints stacked. Wrist over your , elbow over your shoulder, shoulder over you hips. Your head should be straight , shoulder active, and your biceps should be as close to your ear as possible.


See you all tomorrow

Coach Louis


Strength: kb oh carry

3x100ft each arm



Calorie row

Men 60/40/20 Women: 50/33/17

Wall climbs



Lean and Mean

18 min EMOM

1: 10/8 cal row

2: 20 plank shoulder touches

3: 8-10 burpees

Louis Papas