Please take note…
We will have a few schedule changes the week of the 21st!
Wednesday 12/23 – Regular Classes
Thursday 12/24 – 8am class ONLY
Friday 12/25 (Christmas Day) – NO CLASS
Saturday 12/26 – 8am class ONLY
Sunday 12/27 – NO CLASS
A.Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
-Build weight each set
-Stop once you can no longer sustain a 3 second hold in the hole
B.Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps
– Rest 3 minutes between sets.
BOOTCAMP RX CLASS:
A.M.R.A.P. Pull Ups (minimum of 20=Gold Standard)
400 Meter Run
A.M.R.A.P. Push Ups (minimum 25= Gold Standard)
200 M Row Sprint
Score = Row and Run Time – Pull ups or Push Ups (Rx only).