***Guest Days***
Today is your last chance to bring a guest to any FITNESS or SPINNING class for free!
Three rounds, 21-15- and 9 reps, for time of:
Overhead Squats (95/65 lb)
Burpees
Three rounds, 21-15- and 9 reps, for time of:
Overhead Squats (95/65 lb)
Burpees
A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps
B. Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Rest 5 minutes, and then…
C. Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds
Rest 5 minutes, and then…
D. Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders
E. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%