Monday, November 30th 2015

Please make note of a class schedule change beginning this week, 11/30-12/4.  6am classes will be scheduled for Monday, Wednesday, and Friday only.  All other classes times will remain the same.  Please e-mail me if you have any questions.  Thank you


Monday, November 30th 2015



Toss Medicine Balls for 10 min. Use various sized weights and throws


Movement Prep:

3 x 10m Forward Walking OH Squat + 10 m Backward Walking OH Squat. Use PVC for first set, empty barbell for 2nd, and add weight for the 3rd

3 x 5 Strict Pull-Up w/ :05 descent



Every minute on the minute for 30 minutes:

Odd minutes: 5-7 Burpee Pull-Ups (Chest to bar, no kip unless necessary)

Even minutes: 5-7 Kettlebell Headcutters @#70/#53



1:00 All out on the Assault Bike for Max Calories