Wednesday 12.23.2020

*Holiday Schedule:Thursday (12/24): Classes @6, 7, and 9am; OG @ 8am & 10amFriday (12/25): ClosedSaturday & Sunday: Normal Schedule

"FITNESS" & "PERFORMANCE"

A. Against a 2-minute running clock, complete:250 Meter Row/Ski or 500 Meter Bike ErgToes to Bar (or V-Ups/Tuck-Ups) x Max RepsRest 60 seconds, then...Against a 2-minute running clock, complete:25 Wall Balls (or 45 Air Squats)Burpees x Max RepsRest 60 seconds, then...Repeat each station for a total of THREE sets of each (18 minutes total, 12 minutes of work).Rest 3-5 minutes, then....B. Two sets of:Kettlebell Front Rack or Goblet Bulgarian Split Squat x 8-10 reps/leg @ 3011Rest 60 secondsReverse Snow Angels x 8-12 reps @3131 tempoRest 60 secondsSide Plank Hold x 45-60 seconds each sideRest 60 seconds

"RUN, ROW, OR BIKE"

1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.