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Wednesday 1/29

Conditioning AMRAP 5:00 40 Stationary Lunges (No Weight) 25 Hanging knee raise Max Calorie Row /bike

Rest 5 Minutes

AMRAP 5:00 20 Double Dumbbell Hang Stationary Lunges (50's/35's) 50 Bicycle Crunches Max Calorie Row / bike

Rest 5 Minutes

AMRAP 5:00 40 Walking Lunges (No Weight) 50 Flutter Kicks Max Calorie Row / bike





Shout out to Bill he has been coming just over a year. You can catch him at the noon class, and an occasional Saturday He has a great attitude and always has a smile on his face. Keep it Bill!

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Strength Back Squat - 5 sets x 10 reps @ 60% 1RM Back Squat * Complete a set every 2 minutes, on the 2 minutes for 10 minutes * Conditioning “Cole Trickle” For Time: 2 rounds 15/12 Calorie Assault Bik

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Teams of 2 (1:1) 10 rounds (each) 12/10 Calorie Row 10 Alternating Jumping Split Lunges (5 each leg) 8 Toes to Bar Accessory 1 min quad smash (each side) 1 min seal pose (each side) 1 min palm smash w

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