Tuesday 2/11

Gymnastic Strength 5 Rounds: 2:00 Row/ bike/ run (light pace) 4 Ring Rows w/ feet elevated 3 Pull Ups 2 Toes to Bar 1 Chest To Bar

Rx+ 4 Pull-ups 3 Toes to Bar 2 Chest to Bar Pull-up 1 Bar Muscle-up

Conditioning "Swole Cycle"

8 Rounds of each movement 20 Seconds On 10 Seconds off

Strict Pull-ups Assault Bike Calories Strict Handstand Push-ups Row Calories

❤️Valentine's Day SPECIAL!! ❤️ For a Limited time only we are doing a 2 for 1 for this next boot camp starting on 2/29 Both you and your sweetie can participate in the 2 classes per week full 6 week boot camp for only $299! this is a $200 SAVINGS!! This offer is only good through Friday so HURRY before its too late... we will only be taking 5 couples Give us a call or shoot us a message to reserve your spot 360-797-5127


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Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

Friday 9/25

Strength Front Squat 8x3 - Complete  3 reps every 90 seconds x 8 sets Conditioning A Dance with Dragons Every min (16mins) Even- 200/175m Row Odd -18 Wall Balls (20/14)

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