aholidaysched Gear up for next week! There will be a half day on December 24th, and both gyms are closed on the 25th.


Be sure to do your ten minutes of pre-class dynamic flexibility work

1. Warm-up:

  • Reverse tabata air squats
  • Reverse tabata row.

16 intervals of 10s on/20s off. (use a warm-up pace). Elbows up wall squat if possible. Half of the class start on row, other half on squats, then switch after 8 intervals.

2. “Balderdash” 4 rounds for time of:

  • 10 shuttle runs
  • 20 wallballs
  • 30 cal. row
  • 40 double unders
  • Rest 3 minutes

LIII: 30/20 wallball LII: 20/14, If your 500m row PR is over 2:05 do 20 cal row, if still developing double unders do 1 minute of practice each round. LI: 3 rnds of 10 shuttle runs, 15 wallballs or goblet squats, 20 cal row, 1 min DU practice. Rest as needed.

3. 2 min./side of Couch stretch


Have fun!