Monday 10-29-18

October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.

November 17th and 18th, Gym Closed

Strength/ Skill

STEP-UP X WALL SIT

EMOM X 15 MINUTES

Minute 1 – 5/5 Dual KB Front Rack Step-ups

Minute 2 – :40 Bodyweight Wall Sit

Minute 3 – Rest

Workout

3 SETS

BIKE/ROW INTERVALS

1:00 @ 70% Effort (moderate)

-Rest 1 :00-

:45 @ 80% Effort (moderate-high)

-Rest :45-

:30 @ 90% Effort (high)

-Rest 2:00-

*bikes will be first come first served