Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses. Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
Nutrition chat Sat 10:15am upst
2 ROUNDS
:40 Cal Bike (EZ-Mod Pace)
10 Alt. KB DL
8 KB Upright Rows
8 Tuck-Ups w/ :01 Hold in Tuck
Into…
1-2 ROUNDS (Time Permitting)
6/6 Single Arm Russian KB Swings
8 Ring Rows
8 Scap Pull-Ups*
*Can be performed on Rig or Rope.
5 SETS
ON A 4:00 RUNNING CLOCK...
30 Alt. Russian KB Swings (53/35)|(35/26)
3 Rope Climbs
Max Cal Bike w/ Time Remaining...
- Rest 1:00 b/t Sets-
(Score is Total Cals)
Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)
KG DB: (22.5/15)|(15/10)
2-3 SETS
10/10 DB Supported Rows
15 Single DB Lat Pullovers*
1:00 Banded Plank or Weighted Plank
*Performed on floor.
-Rest As Needed b/t Sets-
(No Measure)