Reminder that we have TWO classes today: 9:30am and 12:00pm, Open Gym 10:30-12pm

Warm-up

Strength:

Every Minute on the Minute x 10min

1- Strict Chin-ups x 6-10 reps for quality  

2- Dumbbell Walking Lunges* x 16 steps

*Hold any way you want. Challenge yourself with different variations. You can change them each set.

Conditioning:

2 person team, 1 person working at a time. You-go-I-go on rounds. One machine per team.

No Rx today.

Pick weights that allow you to maintain unbroken sets each round. Please do not drop or throw the dumbbells.

As Many Rounds and Reps as Possible in 12min of:

200m Run or 250/200m Row or 15/12 Assault Bike

8 Dumbbell Hang Power Cleans

Rest 1min then,

As Many Rounds and Reps as Possible in 8min of:

10 Dumbbell Front Squats 

8 Dumbbell Shoulder to Overhead