Monday 12.31.2018

*New Year's Schedule:Monday (12/31): Classes at 6am, 7am, 9am, and 12pm; Open Gym 8-9 & 10-12Tuesday (1/1): Closed (check Facebook/Insta for potential Open Gym hours)

"FITNESS" & "PERFORMANCE"

Every 90 seconds, for 30 minutes (4 sets):Station 1 – 500/400 Meter Bike ErgStation 2 – 8-10 Burpee Pull-upsStation 3 – 250/200 Meter RowStation 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)Station 5 – 200/150 Meter SkiYour goal should be to finish this entire workout without falling short in any interval. If the prescribed reps or distances are unattainable, please adjust so that you are able to complete the first round relatively comfortably, and by the final round you are challenged both mentally and physically.

"ENDURANCE"

6 minute Row6 minute Run6 minute BikeRest 4 minutesx 2 rounds*Goal is same distances for both rounds