Tuesday, September 25th, 2018


20 ea…

Banded pull aparts to chest

Banded pull aparts to back of neck

Banded flys

Banded chest press

Banded good mornings 

Coach led warm up:

Floor Stretching 


‘Pick 2’

Tabata for Calories…(4 min, 8 rounds, :20 work/:10 rest) 



Ski Erg

*1 min rest between each Tabata*

Post choice and total calories for each.


Complete as many rounds as possible in 15 minutes of:

21 GHD sit-ups or Weighted situps, 30/20

14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Post rounds completed and dumbbell weight to comments.