Launch Convergence at the Complex

Site- The Complex Q- Maui Attendance- Wrangler, Vino, Rio, Hurricane, Scorpion, Slantie, Bravado, Country, Puzzle, Feisty, Barkley, Quervo, Doc, Small Town, Dora Warm Up- Run 2 laps, 10 air squats, 10 jumping jacks The Thing- Square- 4 locations reps per location 25/20/15/10 the move 1 round per each location - weighted front squats - over head press - pulsing alternating squats (HC) - curls ( varied types per location) - ground to over head (your choice- snatch/clean/push press) Traveling with your weights from each location all 5 rounds. If you finish before the group- air squats until the last person is done. Each location/move is completed as a group. Core- Plank alternating arm lifts 45 seconds, 20 Straight leg raises, 20 BG sit ups - x 2 rounds COT- Giving thanks for the time together, ability to move our bodies and safety as we move in to a new week. ❤️ Get Outlook for Android