In an attempt to take some pressure off the busy noon and 4:30 pm classes we are starting Monday , Tuesday and Wednesday classes at 3:30pm beginning 1/14,(tomorrow). Grab a friend and give it a try. Let’s make this work.
Every 90 seconds, for 24 minutes (4 rounds) of:
Station 1 – Supinated-Grip Strict Pull-Ups
(add weight if you can)
Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry, white line on soccer field is about 30m if field is open
(hold a heavy KB at side in farmers carry, and a lighter KB overhead in waiter’s carry; switch arms at 30-meters)
Station 3 – Supinated-Grip Bent-Over Barbell Row. Pull to navel, make the Lats do the work.
Station 4 – Dumbell Strict Overhead Press, single hand alternate as necessary.
( Max reps in 45 seconds then rest for 45 sec.)
Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 4 rounds.