*Use the heaviest you can for each set
Complete for time:
30 Front Squats (M: 95 lbs, W: 65 lbs)
300 Meter Run
20 Chest-to-Bar Pull-ups
200 Meter Run
100 Meter Run
*No racks for metcon
A. Sumo Deadlift
*Build in weight up to 3 and repeat the same weights coming back up in reps.
B. In teams of 2, AMRAP in 10 min of:
5 Dumbbell Man Makers
15 AbMat Sit-ups
*One athlete works at a time. Both have to do the movement before moving on to the next.
C. 8:00 of Alternating Stations:
:45 sec ON / :15 sec OFF
Glute Stretch Right leg
Glute Stretch Left leg
SUMMER START UP SPECIAL
Free Fundamentals Classes + Commit to 2 months and get your 3rd month Free!
*All levels of fitness are encouraged to join
$109 a month
Total package valued at $427
Savings of $209
*Other discounts cannot be combined. Discounts can be applied after 3rd month. Offer good for athletes who have not been a member in the last 6 months. First month must be paid upon sign up on auto-pay.
Offer expires: 6/30/17