Reserve your spot in class to get a chance to row on one of these bad boys again!

Personal Training:

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets) of: 

Back Squat – 5 reps

Metcon

Death By: 

Thrusters (75/55#)

*Increasing by 2 Reps

At Home WOD:

ZOOM LINKS:

8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156 Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Warm Up

Warm up – one time through:
1 minute leg swings per leg (F-B/side-side)
10 lateral lunges
1 minute arm circles Forward/backward (build small to big)
30 seconds clam shell glute bridges

1 Minute Mountain Climbers
10 Bird Dogs – total
1 minute Over and Under the fence
30 seconds Plank + Cobra

Metcon

Complete as many rounds and reps as possible in 8 minutes of:
30 Plate Lateral Hops
15 Russian Twists Ea.
10 Ground to Overhead
Rest 2 minutes

Complete as many rounds and reps as possible in 8 minutes of:
30 Air Squats
15 Leg Lowers
10 Swings
Rest 2 Minutes

Complete as many rounds and reps as possible in 8 minutes of:
30 Speed Skaters
15 Plank Shoulder Taps (L+R=1)
10 Reverse Lunges (loaded or unloaded)