Tuesday – September 8th, 2020

In Gym

Strength:

  • Bring Sally Up
  • Back Rack 95/65 (SRX 135/95)

Metcon:

  • Partner Workout
  • Erg of Choice Tailpipe Hold
  • P1 500m Row/Ski or x cals Assault Bike
  • P2 Tailpipe Hold 53’s/35’s
  • Switch
  • P1 400m Row/Ski or x cals Assault Bike
  • P2 Tailpipe Hold 53’s/35’s
  • Switch
  • P1 300m Row/Ski or x cals Assault Bike
  • P2 Tailpipe Hold 53’s/35’s
  • Switch
  • P1 200m Row/Ski or x cals Assault Bike
  • P2 Tailpipe Hold 53’s/35’s
  • Switch
  • P1 100m Row/Ski or x cals Assault Bike
  • P2 Tailpipe Hold 53’s/35’s
  • Switch

At Home

Warm up:

  • 3 Rounds
  •   5 Burpees
  • 10 Bow & Bends

Mobility

  • 20 Arm Circles forward/20 Backward
  • 20 Torso Rotates
  • :90 of Panda Stretch

Metcon:

  • 20 Toes to hands (like a double leg mountain climber)
  • 40 Shoulder touches 
  • 20 Toe to hands 
  • 60 Air Squats
  • 40 Shoulder touches 
  • 20 Toe to hands 
  • 80 Sit-ups
  • 60 Air Squats
  • 40 Shoulder touches
  • 20 Toe to hands
  • 100 Chair/Box dips 
  • 80 Sit-ups 
  • 60 Air Squats
  • 40 Shoulder touches
  • 20 Toe to hands



Labor Day

We will have regular classes at 6:00, 7:30, and 9:00

                              No 1:00 Class

and then regular classes at 3:30, 5:00, and 6:30