3-Hour Session focused on Volume & Power

Directed By Coaches Courtney & Phoenix

2:00-2:15 (15mins): Warm Up

2:15-3:00 (45mins): Upper Body & Lifting

Everyone (all weighted)

• Pec Flies | 15 Reps | 4 Sets

• Incline Dumbbell Hammer Curls | 15 Reps | 4 Sets

• French Press | 15 Reps | 4 Sets

• Wrist Curls | 15 Reps | 4 Sets

• Reverse Wrist Curls | 15 Reps | 4 Sets

3:00-4:00 (1hr): Open Projecting

4:00-4:45 (45mins): Skill Work - Coordo Station

4:45-5:00 (15mins): Cool Down & Debrief

---

Address: 1 Commerce St, Valhalla, NY 10595

Waiver: https://movementgyms.com/participant-agreement/