Fitness – Tue, Sep 2

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – Fitness

Metcon (Checkmark)

4 STATIONS

4:00 Task

Rest 30 secs

5:00 AMRAP

Rest 60 secs between stations

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STATION #1

Task

800/600/400 Meter Run

AMRAP

10 DB Renegade Rows + Push-Up

10 DB Sit-Up Press

STATION #2

Task

1000/800/600 Meter Row

AMRAP

10 Barbell Curls (empty bar ok!)

10 Barbell Strict Press

10 Supinated Bent-over-Row(can use heavier bar for this if wanted)

STATION #3

Task

60/45/30 Assault Bike Calories

AMRAP

10 Floor Press

20 Mountain Climbers (10GHD sit up)

30 Legs Up Crunches

STATION #4 (w/ 2x Kettlebells)

Task

50+25/40+30/30+15 Double Kettlebell Swings + Burpees

AMRAP

20 KB Walking Lunges (Farmer’s)

10 KB Push Press

10 KB Suitcase Deadlifts