"Wave"
NOT FOR TIME
500 Meter Row
40 Good Mornings (45/35)
30 Plank Taps
:30 Side Planks
500 Meter Row
40 Scap Push Ups
30 Bicep Curls (45/35)
20 Temp Hand Release Push Ups
500 Meter Row
40 Lunges
30 Cossack Squats
20 Squats + Half
"Kindly Calm"
9-15-21
Calorie Bike
Hang Clean (115/75)
Lateral Step Overs (24/20)
"Walkashame"
AMRAP 18
300 Meter Run
20/15 Calorie Row
10 Deadlifts (185/135)
ACTON: NEW 7:15a class Tue + Thu
ZOOM: 12pm class TODAY and Thu
"Genetics"
200 Double Unders
21-15-9
Bent Over Row (95/65)
Push Press (95/65)
200 Double Unders
ACTON: New 7:15a class Tue + Thu
ZOOM: New 12pm class Tue + Thu
"Watermelon Sugar"
8 Rounds
15 Burpees
10 V-Ups
5 Front Squats (135/95)
rest 1 minute between rounds
"Bleed"
150 Squat Jump + 2 Lunges
*every 10 sets do 15 Kettlebell Swings
"Triple Two's"
2k Row
200 Double Unders
2 Mile Run