10/16/20: Friday

⭐Bring Your Friend(s) Day EVERY Saturday for the next month!!!
We will be entering your name into a raffle for each NEW friend you bring.
One person from each gym will win a gift card to a local business.
🚨Have your friends sign up – HERE🚨

---

Today’s Workout

• Warm Up
  • 3 Sets
    • 5 Sumo Inchworms
    • 10 Glute Bridges
    • 15 Bar Hop Overs
  • 10 Good Mornings
  • 10 Squat Thrusts
  • 10 Deadlifts
  • 5 Burpees Over the Bar

• Strength
  

  Indoor Every 1:30 for 8 Sets 3 Deadlifts (Attempt to build)

  Outdoor Every 1:30 for 8 Sets 6 Single Arm DB Deadlifts (Each Arm)

• Conditioning – “Choose Your Row-n Erg-venture”
  

  Indoor For Time 1 km Row or 1 km Ski or 2.4 km Bike 100 Bar Facing Burpees

  Outdoor For Time 1 km Row or 1 km Ski or 2.4 km Bike 100 Burpees to a Plate

• Accessory
  4 Sets
  • 15 Banded Tricep Extensions