Thursday 12.20.2018

*Holiday Schedule*Saturday: One Class Only @9:30amSunday: FLOW @8:15am; Open Gym 10-12Monday (12/24): Classes @9am and 12pm; Open Gym @8am & 10-12Tuesday (12/25): ClosedWednesday: Regular Schedule

"FITNESS" & "PERFORMANCE"

A. Three sets of:Turkish Get-Ups x 2 reps each armRest 45 seconds100-Foot Bottom’s Up Kettlebell Carry (50-foot each arm)Rest 45 secondsPistols or Pistol Progressions x 4-6 each legRest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:10 Single Arm DB Hang Clean & Jerks (50/35lb -- 5 each arm)15 Abmat Sit-ups200 Meter Run or Row

"ENDURANCE"

Every minute, on the minute, for 20 minutes:Odd Minutes: 100 Meter Ski @90%Even Minutes: 100 Meter Row @90%