HAPPY NEW YEAR’S EVE!!!

Last class at 12:30pm – NO EVENING CLASSES!

Basic

Three sets of:

• Bench Press x 8-10 reps @ 2011
• Rest 60 seconds
• Supine Ring Row x 8-10 reps @ 2111
• Rest 60 seconds
• Bottom’s Up Kettlebell Squat x 5 reps each arm
• Rest 60 seconds
• Side Plank x 30-45 seconds each side
• Rest 60 seconds

For time:

• Row 1000 Meters/run 800

immediately followed by…

Five rounds of:

• 20 Wall Ball Shots (20/14 lbs)
• 10 Ring Dips

Performance

Four sets of:

• Bench Press x 4-6 reps @ 20X1
• Rest 60-90 seconds
• Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
• Rest 60-90 seconds

For time:

• Row 1000 Meters/run 800

immediately followed by…

Five rounds of:

• 20 Wall Ball Shots (20/14 lbs)
• 10 Ring Dips