Monday 10.13.2025

*Holiday Schedule for Monday (10/13):
8am - Open Gym
9am - Class
12pm - Class
4:30pm - Class

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
500/400 Meter Row or Ski
40 Air Squats
30 Single Arm Dumbbell Hang Clean & Jerks
20 Box Jump-Overs or Step-Overs
10 Burpee Pull-ups (Advanced: Burpee Bar Muscle-Ups)
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Partners can split the reps/meters however they like, but must complete all of the prescribed reps at one movement before moving on to the next.

Cooldown
Couch Stretch x 40-60 seconds each side
Scorpion Pec Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

Rest 2-3 minutes

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

*Try to increase your pace from your 90-second intervals two weeks ago (if you did them).