Read more about our response to Covid-19 HERE

Wednesday, 10/12

Lax on pecs and lats/3-way lat stretch
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
You can also perform this with a partner, start with one on the erg, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups,”
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.