Monday, June 24, 2019

Putting out a challenge this week.

Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.

Hope you are all ready to crush this week in, and OUT of the gym!


3 sets:

100ft overhead carry (R/L) *HEAVY*

8 KB front rack step ups **SLOW&CONTROLLED**(same weight as last week)

3-6 muscle ups or, 8/8 strict chest to bar and dips


"Uncle Ralph"

For time: (no time cap)

2 Mile run

30 Thrusters (95/65) *1 sec hold at the to of each rep

30 Lateral burpees over bar

This weeks Floater:

4 Rounds for time:

500m row

10 Burpee box jump overs (24/20)