Speed, speed, speed!   INJURY PREVENTION: 1 rep at the “ITY” positions x 15 total sets with 5-8# weights + 30-40 Band resisted hand walks at all different directions (Each hand movement counts as 1 rep) * 1 set total   POWER/SKILL: Every minute on the minute x 6 minutes:


Free class at 10am to all “newbies”!   WORKOUT: In groups of 2 working 1 partner at a time and only using 1 Rower/Bike, 1 Jump Rope & 1 AbMat perform the following: 1600m Row OR 1.5 Mile Bike THEN… “Annie” Double Unders/Single Unders AbMat Sit Ups 50-40-30-20-10 (100-80-60-40-20 for


Skills and a crowd favorite…   SKILLS: 10 minutes of LOW VOLUME muscle up, pull up and dip skill work…   Keep working!!   WORKOUT: “Rowing Annie” 500m Row 50 Double Unders 50 AbMat Sit Ups 400m Row 40 Double Unders 40 AbMat Sit Ups 300m Row 30 Double Unders