Fitness Friday 8/18/23

ANNIVERSARY PARTY

Our 10 year anniversary party celebration is this weekend! Aug 18-20! No Classes Tonight

We will not be holding classes Friday evening or all weekend long!

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The Mobility

Lat Foam Roll

Kettlebell Calf Smash

The Warm-up

5:00

15m Shuttles

Air Squats

Squat Jumps

Rev. Lunges

PVC-->BB Overhead Squat (from ground)

Tap Swings-->Pull-Ups

Burpee

CWC

THEN:

5:00 Station Build

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The Met-con

42:00 :30 ON :30 OFF of:

1. 15m Shuttles
2. Step-Up and Over
3. Devils Press
4. Ball to shoulder
5. Overhead Squat (from ground)
6. Bike for Calories
7. RMU/BMU/Chest to Bar Pull-Up/Pull-Ups

*Choose a gymnastics movement that you can hold onto each round, not working to failure.

The Finisher

Dumbbell Row

Low Ab Leg Raises