August 24, 2020

Class at 600 at veterans memorial and 1200/530 at Erie basin marina by observation deck.

Regular class schedule will start back up on Wednesday… Be on look out for details on FB and email!

Warm up
Foot drills 100′ each
5 minute hero pose
90/90 2:30 each side and directions

Three RDS
10 sky reaches each side
30 shoulder taps
50 step oh carry each arm

Monday mash up

Pump and hump

3 RDS
30 total renegade rows
200m run

3 RDS
20 total squat clean thrusters
200m run

3 RDS
10 total ohs
200m run

Each workout has a 6 minute cap

5 minute rest between workouts