5 sets of 5 deadlift @ 75%-80% of max
We will have a running clock and will go at the top of every 3rd minute
Monday, Tuesday and Wednesday will be normal hours.
Thursday (Thanksgiving) will be only one class at 7am.
Friday will be 4 classes at 7, 8, 9, and 10am.
Saturday will be normal hours.
3 rounds for time of
800 meter run
*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.
1000 meter row
50 box jumps
50 wall balls
50 walking lunge steps (25 per leg)
50 double unders
50 ab mat sit ups
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)
10 rounds for time of
200 meter run
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.