For Time:
50-40-30-20-10
KB Swings
Pushups


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**SPECIAL OFFER** To celebrate our 3 year anniversary we are offering 10 discounted one year paid in full memberships. There are absolutely only 10 available at this price so act fast! Our regular monthly membership is $120 per month, so at… this discount it’s like getting 3 months FREE! To purchase click on the image to be taken to our online store and click on “products” https://clients.mindbodyonline.com/classic/home?studioid=34489

*There are no refunds on this membership* If you can not use the full length of time for any reason, you can sell or gift the remainder of time to another person.


Category: Uncategorized

1000 meter row
50 box jumps
50 wall balls
50 walking lunge steps (25 per leg)
50 double unders
50 ab mat sit ups


Category: Uncategorized

EMOM 15
1st Minute Max Rep Pullups
2nd Minute 8 Right Arm Shoulder Press (KB or DB)
3rd Minute 8 Left Arm Shoulder Press (KB or DB)


Category: Uncategorized

10 rounds for time of
200 meter run
10 burpees
10 v-ups


Category: Uncategorized

Front Squat
7 sets of 2 reps with 5 – 10 lbs heavier than last Monday
We will set the clock and go on the top of every 3rd minute.


Category: Uncategorized

EMOM 15
1st minute Max Reps Ring Dips
2nd minute 8 reps Right Arm Row (KB or DB)
3rd minute 8 reps Left Arm Row (KB or DB)


Category: Uncategorized

5K Run or Row


Category: Uncategorized

“Deck Of Cards”
Clubs=Flutter Kicks
Hearts=V-ups
Spades=Jumping Jacks
Diamonds=Arm Haulers
Jokers=400m Run


Category: Uncategorized

EMOM 15:
5 Burpees
max rep thrusters
At the top of each minute you will do 5 burpees
Then for the remainder of the minute, do as many thrusters as possible


Category: Uncategorized
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