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Updated: 7 days ago

“One may walk over the highest mountain one step at a time.”


Pre-Class:

5:00 Cardio


Warm Up:

5 Rounds Of Partner Rowling


In 15 minutes, complete the following:

Run 4 Laps

immediately followed by as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats


Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

In 15 minutes, complete the following: Row 800 Meters immediately followed by as many rounds and reps as possible of: 10 Dumbbell Squat Clean + Thrusters (50/30 lbs) 10 Toes to Bar

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“Action is the manifestation of learning.”


Uncoached PM Classes


4 Rounds:

12 Med Ball Hamstring Curls

10 Evil Wheels

8 Bent Over Rows


4 Rounds:

15/12 Cals Biking

20 Weighted Lunges

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“You just can’t beat the person who never gives up.”


15:00 Of Stretching & Smashing

Or


15:00 Handstand/HSPU Practice



3 Rounds:

30/20 Calories of Rowing

30 Dumbbell Push Presses or HSPU


10:00 Stretching After Class

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4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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