3-17-15

Just a reminder to get your friends ready for this Thursday. It will be a great time to introduce them to the community and show them what they are missing! And for an added bonus the member who brings the most friends by the end of the promotion will win a 1 hr massage!

Warm up:

2 rounds

2 laps

10 wall balls

10 push ups

10 pvc pass thrus


 

Strength: bench press

Every 2 minutes for 10minutes( 5 sets) preform

Set 1 5 reps at 50%

Set 2 5 reps at 60%

Set 3 3 reps at 70%

Set 4 3 reps at 80%

Set 5 2 reps at 90%


 

4 rounds of each for max reps

60 sec of kb swings 53/35

Rest 60 sec

60 sec of rowing for cal

Rest 60 sec

60 sec of wall balls 20/14

Rest 60 sec

60 sec of burpees

Rest 60 sec 

Score is total reps for all 4 rounds