06.30.2017

HEY EVERYONE!

Just one more reminder that we will be closed this Saturday, July 1st, and Monday, July 3rd.

Also, be sure to stop by Stephen and Christie’s awesome party This Friday, June 30th, anytime after 4:00p.m. For more info, check out yesterday’s blog post!

Happy 150th Birthday Canada!

Warm up:

Beach run (or row 800m) then;
(2 rounds)
10 jump Squats
10 KB swings
10 mountain climbers
10 ring rows

Mobility:

1. Lat or shoulder smash  2:00/
3. Leg swings; holding the post, all directions 2x 30sec / leg

Conditioning:

For Time, In Partners:

Buy in: 15x 100m sprints

Then;
150 wallball (20/14)
150 sit-up
150 Goblet hold lunges (alternating)

Cash out: 15x 100m sprint

** Movements may be done in any order, But all 150 reps must be completed before moving on. Moving to another movement, team must complete 10 synchro burpees. **
You must finish with 10 synchro burpees after the last run.
50 Total burpees