Class Schedule
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Monday – 10/24/16

A1. Push Press; 8-10 reps x 5 sets, rest 45sec

A2. COVP Supinated Hold; 15-30 seconds (weighted so that 20-30 seconds is a challenge) x 5 sets, rest 45sec

*You may also perform 4-6 weighted pull-ups

A3. Russian Step-Ups with Dumbbells; 10/leg x 5 sets, rest 45sec


Choose an option below:

B1. For time:

Run 600 Meters

30 KB Thrusters (53/35lbs)

Run 600 Meters




B2. For time:

10 Wall Balls (20/14 lbs)

1 Ring Dip

9 Wall Balls

2 Ring Dips

8 Wall Balls

3 Ring Dips

1 Wall Ball

10 Ring Dips