Surprise Saturday

Bring a friend in for a fun challenging workout with us today.

BRING A FRIEND AND ENJOY WHAT WE HAVE IN STORE FOR YOU TODAY!

20 min AMRAP:

200 m run /w 3 cone suicide

high knee hurdles 

stagger step ladder 

5 box jump rebounds 

over under hurdles 

Bear Crawl to ropes 

in and out ropes 

-200 Meter Run
-3-Cone Suicide
-High Knee Hurdles
-Stagger Step Ladder
-Over/Under Hurdles
-5-Box Jump Rebounds
-Bear Crawl to Ropes
-In and Out Ropes

15 min limit of:
7-rounds of 3 reps each arm (44/26)
KB bottoms up press
then…….

TABATA
8 rounds of:
-Plate/Sandbell Halo (35/25) 4 left,4 right
-DB plank rows (at least 30/20)
-Floor press (95/65)
-MB Russian Twists (20/16)

*record 8th rd for score 

15 min limit:

7×3 each arm (44/26)

KB bottoms up press

then…….

TABATA 

8 rds

Plate/Sandbell Halo (35/25) 4 rds left,4 rds right

DB plank rows (at least 30/20)

Floor press (95/65)

MB Russian Twists (20/16)

Yoga tonight @ 7pm!

4 rounds for time:

400 m run

15 OHS (95/65)

400 m run
15 Over Head Squat (95/65)

10 Strict Pull Ups
10 Pistol Squats (each leg)
25 D/U's (125 singles)
20-1-Arm DeadLift's (155/95) split reps for each arm
25 D/U's
20 Strict Pull Ups
20 Pistol Squats (each leg)
25 D/U's
20-1-Arm DeadLift's (split reps each arm)
25 D/U's
10 Strict Pull Ups
10 Pistol Squats (each leg)

10 strict pullups

10 pistol squat (each leg)

25 d/u's (125 singles)

20 1 arm DL's (155/95) split reps for each arm

25 d/u's

20 strict pullups

20 pistol squats (each leg)

25 d/u's

20 1 arm DL's (split reps each arm)

25 d/u's

10 strict pullups

10 pistol squats (each leg)