Call Us: (239) 207-2533

Tuesday

Tuesday
18
Dec

12-19-17

This Saturday we will have a 9am 12 Days of Christmas group workout. See you there!!!!

We will also be closed Christmas Day and the 26th. 

Warmup:
3 Rounds Not for Time
Run 200m
Gym Length Bear Crawl
30sec Wall Facing HS Hold

Training:

A: Push Press @31X2; 7,6,5,7; rest 2- last set of 7 should be heavier than first
B1: Single Arm Med Ball Incline Bench Press; @40X0; 6 per arm; rest 30sec- use Med ball to create incline
B2: Mixed Grip Pull-up @21X2; 3.3; rest 60sec (3 reps then switch grip and finish 3 more reps).Same if you are doing Ring Rows.
B3: Tuck L-Sit Hang 20sec; rest 90sec x 3
C: 3 Rounds @ increasing effort
Run 200m 
15 Double KB Clean and Press (light load) 
30 Wtd Sit Ups

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