Thursday 10.10.2019

*Reminder: This Saturday is our 7th Anniversary Community Workout starting at 9am -- all friends and family are welcome!  Later, we will be heading to Breaktime Bowl & Bar (4pm) for drinks and snacks.  Hope to see you all there!

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Arm Dumbbell or Kettlebell Bench Press x 8 reps each arm @ 2011Rest 60 secondsDumbbell Hammer Curls x 10-12 reps @ 2011Rest 60 secondsBanded Face Pulls x 12-15 reps @ 2011Rest 60 secondsB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1: Ski Erg x Max Meters in 30 secondsMinute 2: 8 Burpees to 6" (as fast as possible)Minute 3: 60 Second Filly Carry(hold one KB at the side in a Suitcase Carry, and another KB of the same size in a Front Rack Carry on the other side. Switch sides after 30 seconds)Minute 4: Rest*Record Meters achieved in each Ski Sprint

"BURN"

Complete as many rounds and reps as possible in 25 minutes of:Three rounds of:12 Dumbbell Overhead Walking Lunges (switch arms at 6 steps)6 BurpeesFollowed by…800 Meter Bike ErgFollowed by…Three rounds of:12 Dumbbell Bench Press6 Pull-ups or 9 Jumping Pull-upsFollowed by…400 Meter Row

“ENDURANCE”

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