MONDAY 10-16-17


10$ drop in, no open gym during this time.  Bring your mat and water..



Warm up 2-3 X (10 Min)
10-15 Cal Row
10 Wall facing squats
10 Banded goodmornings
20-30 Jump rope
30 sec plank
10 sec chaturanga




5 Rounds (SCORE:Take your slowest and fastest time)
50 Double Unders
40 Air Squats
20 Calorie Row
10 Power Clean and Jerks 135/95#
*Start a new round every ‪6:00‬! Start at a pace you can build on each round after the first one! Try and do a couple reps touch and go to finish strong each round, unless that is slower then just do fast singles for the clean and jerks!  Record your splits each round.  The goal is to keep these splits as fast as possible with no more than 10-20 seconds difference between any rounds.

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