In 3 Minutes:
TGU Sit Up – max reps
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AMRAP 14 Minutes:
Row 15/12 cal
KB Swing x10
Pull Up x5
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In 3 Minutes:
TGU Sit Up – max reps
Happy Birthday Wynne & Happy Early Birthday Lisle!
You are both kind and open hearted people who are always so supportive to all you come in contact with. Thank you for your ongoing friendship we are honoured to have you in our community.
O.T.M for 4 Rounds:
Minute#1: Burpee
Minute #2: Rest
Minute #3: Hollow Hold
Minute #4: Rest
Minute #5: Row
Minute #6: Rest
Happy Birthday Wendy P!
Resilient and always ready to help, you are always great to have in class. you inspire and you help so many people day in and day out.
O.T.M for 6 Rounds:
Minute #1: Row
Minute #2: Lunge
Minute #3: L – Sit
Minute #4: Pull Up
Happy Birthday Paul F & Happy Belated Birthday Lydia!
A special day for two special people, Extend that birthday celebration because you both are worth it. Silent ninjas who do amazing work day in day out. Thank you for your trust and friendship.
O.T.M for 10 Minutes:
Minute #1: Row 150m-250m
Minute #2: Burpee x10-18
O.T.M for 8 Rounds:
Minute #1: Row 200-250m
Minute #2: Box Jump x10-15
Minute #3: Double Under x50/35
Happy Birthday Jazz T!
Cardio for the cardio machine. Such a strong individual in the gym and out in the world. You are helping to guide the youth of tomorrow and you are always leading from the front. A great friend its an honour to call you friend.
O.T.M for 20 Minutes:
Minute #1: Row
Minute #2: Front Rack Hold
Minute #3: Double Under
Minute #4: Suitcase Hold x30 sec/side
4 Rounds:
Row 500m
Strict Pull Up x12
Single Arm Shoulder Press x10/side
3 Rounds:
Z Press x max reps (heavy)
Z Press x max reps (moderate)
Z Press x max reps (light)
Row 3 Minutes
O.T.M for 24 Minutes
Minute #1: Row 200-250m
Minute #2: Step Up x10-20
Minute #3: Double Under x50/35
3 Rounds:
Row 200m
DB Push Press x20
Happy Birthday Heather P!
Even with your busy schedule you make fitness and your health a priority! Super glad you made your way into our community it’s amazing working you again and being apart of your journey.