Monday 10.7.2019

*This Saturday (10/12) is our 7th Anniversary Celebration!  The schedule is as follows:9am - Community Workout at Full Range!  Friends and family are welcome for a fun, all-levels workout.4pm - Join us at Breaktime Bowl & Bar in Pawtucket for some good times (and bowling)!

"FITNESS" & "PERFORMANCE"

A. Three sets of:Back Squat x 8 reps @30X1Rest 2 minutesSelect weights that will make your final 2 reps of each set very challenging to complete at tempo.B. For max reps/cals:3 minutes of Rowing (for calories)3 minutes of Single Arm KB or DB Front-Racked Walking Lunges (switch arms every 8-10 steps)3 minutes of Burpees*Compare to 4.9.2018C.  Three sets of:Single Arm DB or KB Row x 8 reps/side @30X1Rest 30 secondsHollow Hold/Rock x 30-40 secondsRest 30 seconds

“ENDURANCE”

For time @steady effort:Ski 1000mRow 1500mBike 2000mRow 1500mSki 1000m