Monday
“Bring a Friend Day!!”
✨💪Whether you are just starting out or you are a seasoned pro, bring a friend, family member, or a co-worker to show them what we’re all about! We would love to see some new faces that are ready to jumpstart their fitness journey before the start of 2025!!👊
A.For time with partner 14 min time cap
EMOM alternating movements
Min 1: 45 second Max Echo/row cals
Min 2: 45 second Max Burpees
EMOM is done when the partners complete 100 burpees and 120/105/90 cals on the Bike
*if you finish all reps of a movement before 14 min then that movement becomes rest
B. 9 minute AMRAP
18 Ab mat sit-ups
10 single arm DB hang snatches @ 50#/35#
8 box-jumps 24″/20″
Essentials
A.For time with partner 12 min time cap
EMOM alternating movements
Min 1: 45 second Max Echo/Row cal
Min 2: 45 second Max Burpees
EMOM is done when the partners complete 75 burpees and 90/75 cals on the Bike/row
*if you finish all reps of a movement before 12 min then that movement becomes rest
B. 10 minute AMRAP
14 Ab mat sit-ups
10 single arm DB hang snatches
8 box-jumps