Thursday, 9/12
September 11, 2019
Bring-a-Friend Day, 9/14
September 13, 2019

Warm Up

3 Rounds

12 Band Good Mornings

6 Hanging Scap Retractions

12 Alt Samson Lunges

6 Plank to Squat

Met Con

Two rounds

In 4 Minutes:

Bike 30/20 Cals

21 Burpee Box Jump Overs

Max Push Ups in remaining time 

Rest 4 Minutes

In 4 Minutes

Row 30/20 Cals

30 KB Swings (M:32/W:20)

Max V-Ups in remaining time

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