Saturday, 10/3

Share the Love!
Don’t forget that we’re hosting you and your friends Saturday
for our first Bring-a-Friend workout.
The designated workouts are scheduled for the 12pm class at 14th Street,
and the 10am class at H Street. See you all in the gym!

BRING-A-FRIEND WORKOUT (12pm class at 14th St; 10am class at H St)

Warm-Up
2 Rounds of
15 Jumping Jacks
10 Spider Lunges
5 Push-ups
15 Mountain Climbers
10 Alt Samson Lunges
5 Plank to Squat

Partner Met-Con
AMRAP in 24 min
Run 400 (or, possibly row, cuz, you know: hurricane/tropical storm)
15 Burpees (split 5 & 10)
20 Step Ups/ Box Jumps (split 10 & 10)
25 Ab Mat Sit-ups (split 10 & 15)
– Both partners Run together, then move through each exercise in order, breaking up reps as indicated (e.g. 15 total burpees, 5 for guest, 10 for member, etc)

Cool Down
Band Hamstring Series (1min per position, 3min per side)

REGULAR CLASS (10 & 11am classes at 14th St)

Warm-Up
3 Rounds
15 Jumping Jacks
10 Spider Lunges
5 Push-ups
15 Mountain Climbers
10 Alt Samson Lunges
5 Plank to Squat

Met-Con
AMRAP in 24 min
Run 400  (or, possibly row, cuz, you know: hurricane/tropical storm)
10 Burpees
15 Box Jumps
20 Ab Mat Sit-ups

Cool Down
Band Hamstring Series