There will be one class time at 9 a.m. on Monday, Sept. 5 for Labor Day.

BENCK MARK MAKE UP

-or-

Essentials:
A.
Mobility
Seated Straddle x 3min
Lizard Right x 2min
Lizard Left x 2min
Saddle x 3min

B.
Teams Of 2
8min AMRAP
Row x 250 meters each person(Row is only done once)
-For remaining time-
Kettlebell Swing x 10 reps
Burpees x 10 reps
*1 person working at a time*

-Rest 7min-

8min AMRAP
Step Back Lunge x 10 reps
Wall Ball x 10 reps
*Switch teammates every round*

Fitness:
A.
Mobility
Seated Straddle x 3min
Lizard Right x 2min
Lizard Left x 2min
Saddle x 3min

B.
Teams Of 2
8min AMRAP
Row x 250 meters each person(Row is only done once)
-For remaining time-
Kettlebell Swing x 10 reps 55/35
Burpees x 10 reps
*1 person working at a time*

-Rest 7min-

8min AMRAP
Step Back Lunge x 10 reps
Wall Ball x 10 reps 20/14
*Switch teammates every round*

Performance:
A.
Mobility
Seated Straddle x 3min
Lizard Right x 2min
Lizard Left x 2min
Saddle x 3min

B.
Teams Of 2
8min AMRAP
Row x 250 meters each person(Row is only done once)
-For remaining time-
Kettlebell Swing x 10 reps 70/55
Burpees x 10 reps
*1 person working at a time*

-Rest 7min-

8min AMRAP
DB Step Back Lunge x 10 reps 35/25
Wall Ball x 10 reps 30/20
*Switch teammates every round*