11/04/20: Wednesday

⭐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🚨

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Today’s Workout

• Warm Up
  • 3 min. Row/Ski/Bike
  • 3 Sets
    • :15 Plank (F/R/L)
    • 15 Glute Bridges (2-15 Press Ups|3-15 Squat Thrusts)
    • 10 Single Arm DB Row (Each Arm)

• Strength
  

  Indoor Every 3 min. for 4 Sets – Superset 10-20 Inverted Body Rows :30 Max Empty Barbell Curls

  Outdoor Every 3 min. for 4 Sets – Superset 15-20 Pendlay Rows :30 Max Double DB Curls

• Conditioning – “Death by Calories”
  Choose to Bike/Ski/Row
  EMOM
  • Start at 6|4 Cal
    ***Continue to add 1 Cal each min. until you can’t complete the Cals with in the minute
    ***If you cap out before 10 min. AMRAP until 10 min.

• Accessory
  • Collect 3 min. in a Hollow Hold