**THIS WEEK**
Saturday we will be hosting Girls Gone Rx ... this is an ALL DAY event. Athlete check in will begin at 7:30am and the last event will end at 2pm with awards to follow. This means there will be NO Saturday classes Volunteers still needed
Also we will be cancelling Friday 3:30, 4:30, & 5:30pm so we can set up the gym for the event If you can attend the morning or noon classes that day go for it. If you will have to miss Friday due to us cancelling you can do Fridays squats on Thursday if you wish (posted below THURSDAY
Conditioning
Teams of 2
For Time:
100/75 Calorie Assault Bike
… Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
… Directly into:
100/75 Calorie Assault Bike
Midline
3 Giant Sets:
1:00 Plank Hold
40 Tricep Push Downs
100m Farmers Carry
Rest 2:00 between sets.
FRIDAY
Stamina Squats 3 Rounds: 12 Back Squats - 70% of 3RM Back Squat
Conditioning
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14) *Females 9' Target
Partner completes the *full round* before switching, and each partner goes through the same repetition scheme in full before moving on. Solo version 12:00 same rep scheme
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