Friday
Labor Day, Monday, September 1
schedule:
7:00-8:30am open gym
8:30 & 9:30am classes only
8/29
A. Take 12 minutes to complete 3 sets
– DB death march 8 reps/leg
– Weighted side plank on elbows 30 seconds/side
– Barbell glute bridge x10 reps 135#/95#+
B. Every 4:00 x4 sets for total time
12 burpees
12 Kb swings @ 70#/53#
Echo bike 12/9 cals
*Goal is fastest AND repeatable time across all 4 sets
*2:30 cap for each set
Essentials
2 rounds for time with a partner
Row 30 cals
40 deadlifts
Odd Object
Row 30 cals or bike
50 DB strict press
Odd object
*Split Row/DL/strict press however
*for the odd object, 1 partner will Farmers walk 150m and 1 partner will plate push 2 shuttles