Wednesday 5/21/25

"Better Never Late!"
We all know the saying “better late than never”—but let’s be real, it’s a bit overplayed. A better mindset? Better never late! 💪

If you're serious about your health and wellness, try to plan your time so you’re ready to go--dressed, focused, and on the floor—by the half-hour mark. If the whiteboard isn’t filled out yet, no worries—use that time to start stretching or moving. A little proactive warm-up goes a long way.

We totally get that life happens—work, traffic, unexpected chaos—but do your best to schedule around class time so you’re setting yourself (and your teammates) up for success.

Doors open 10 minutes before class (15 minutes in the evenings), giving you plenty of time to get prepped and ready to crush it. Let’s keep showing up strong—and on time!

Warm-up
:45 Bike (easy)
10 Alternating Scorpion Stretches
:45 Bike (moderate)
10 Push-ups from the knees
:30 Bike (moderate-to-fast)
10/10 S-A light Dumbbell Presses
:30 bike (sprint)

5 Way Shoulder Stretch

Strict Press

• 5-5-5-5
  

Push Press

• 2-2-2-...to a 2RM
  

For Quality 3 sets of 10 or so each

• Bent-over Dumbbell Fly
  
• Bent Over Barbell Row
• Dumbbell or Barbell Shrugs