Alternate Every 2 Minutes for 5 Rounds:
1)Row 500m/350m
2) Double Under x35 + Burpee x10
Happy Early Birthday Michelle!
Up and at it first thing in the morning you are always ready to rock, Thank you for always spreading the good word and leading from the heart.
21-15-9
Push Press
Row (calorie)
Every 3 Minutes for 8 Rounds:
Row 250m
High Hang Muscle Snatch x60 seconds (PVC – Empty Bar)
Rest Time Remaining
Every 6 Minutes for 4 Rounds:
Row 1000m
Step Ups x60 seconds
Rest Time Remaining
Happy Open Wind Up Day!
AMRAP 3 Minutes:
Burpee – Max Reps
–
Rest 90 seconds
–
AMRAP 12 Minutes:
Row 15 cal
DB Thruster x10
–
Rest 90 seconds
–
AMRAP 3 Minutes:
Burpee – Max Reps
4 Rounds:
DB Snatch x12/side
Pull Up x12
Row 400m
Happy Belated Birthday Deb R & Colleen!
Two strong and amazing people in our community who celebrated their birthdays this past weekend. Thank you for being such amazing people who inspire without even knowing it.
5 Rounds:
Kickstand Squat x10/side
Shoulder Press x10
—
Death by Calorie
-choose your method: Row/Assault Bike/Stationary Bike/Shuttle Run
AMRAP 20 Minutes:
L/Tuck Hang x20 seconds
DB Lunge x20alt
Row 750m
AMRAP 20 Minutes:
Row 500/350m
Step Up x20
Box Walk In x10
Arch Up x20
Burpee x10
10 Rounds:
Row 250m
Plank 30 seconds
Rest 1 Minute