7.10.18

REMINDER
The next block of speciality classes begin THIS WEEK.
Sundays: Endurance
- This cycles focus will be on the Assault Bike
Monday/Thursday/Saturday: Weightlifting
Tuesday: Strongman
(This is a new addition to our speciality classes!)
Wednesday: Gymnastics
- This cycles focus will be on Handstand strength/progressions

Speciality classes are at 6PM during the weekdays (and 10:30AM on Saturdays) Contact us or register at the front desk!


Strength/Skill
EMOM 9
1-3: 5 front squats @75%
4-6: 3 front squats @80%
7-9: 1 rep front squat @85%

E2min. x 3
3x 12 front rack reverse lunges

Conditioning
Every 3min x 6 sets
(can be done in any order based on equipment availability)
15/12 Calorie row
12/9 calorie ski
AMRAP calorie assault bike
(2:30 min cap/round)


*Optional Finisher *
Tabata Hollow holds

(8x20work:10rest)