Friday 12.10.21

9
Dec

Friday 12.10.21

Jason M.

“Grand Fir”
For Time:
(30min CAP)

Rower Version:
20 Cal Row
1 Burpee
19 Cal Row
2 Burpees
18 Cal Row
3 Burpees
etc…

Bike Version:
20 Cal Bike
1 Burpee
19 Cal Bike
2 Burpees
18 Cal Bike
3 Burpees
etc…
(Score- Time)

THRIVE
2 x 12min AMRAPs:
**:90s Rest bw Stations**

Station 1: 
1min Jump Rope
5 per Side (4 Way Lunges)(For/Lat/Rev/Curtsy)
15 (Pulse Squats)
15 Burpees Over the Torpedo
5 (Double Crunch + Star Crunch Combo)

Station 2: 
1min Plank
5 Rev Burpees or 10 Statue of Liberty Sit-Ups
15 B.O.R.s
15 CC Floor Touches
100m Run

News:
Save the date: December 18th

Christmas Throwdown from 9am until 11am!
Christmas Party 11am until ???

Join our Facebook Group!
Current schedule!
Check out our THRIVE video!