Wednesday 11.27.2019

*Holiday Week Schedule*Wednesday (11/27): No 6:30pm ClassThursday (11/28): Closed for ThanksgivingFriday (11/29): 9am, 12pm, 4:30pm, 5:30pm Only (Open Gym starts at 8am).

"FITNESS" & "PERFORMANCE"

A. Three sets of:Single Arm Overhead Carry x 75ft each sideRest as neededHeavy Sandbag Carry x 150ftRest as neededAlternate working and resting with a partner, and try to work as heavy as possible on both carries.  This portion should take no more than 15 minutes to complete.B. In teams of two, with only one parner working at a time, complete as many rounds and reps as possible in 25 minutes of:50 Wall Balls (20/14 lb)50 Burpees50/40 Calorie Assault Bike50 Toes to Bar

“ENDURANCE”

(Courtesy @aeorbiccapacity)Run or Row Workout4x (300m fast, 1 min easy or walk),800m moderate, 2min rest,2x (500m fast, 1min easy or walk),600m moderate, 2min rest3x (400m fast, 1min easy or walk)