Fitness – Tue, Sep 9

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – Fitness

Metcon (Checkmark)

4 STATIONS

10:00 Running Clock at each station

0:00-2:00 Complete A

2:00-8:00 Complete B

8:00-10:00 Complete A (repeat)

Rest 2 mins between stations

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STATION #1

A

400/300 Meter Run

B

40 Kettlebell Swings

200 Meter Run

40 KB Dual upright row

20 HR Push-Ups

STATION #2

A

250 Meter Row

25 Wallball/ goblet / air squat

B

25 AbMat Sit-Ups

1000/800 Meter Row

25 AbMat Sit-Ups

STATION #3

A

30 Slam Balls

60 Mountain Climbers

B

25 Ring row

45/35 Assault Bike Calories

25 Ring row

STATION #4

A

20 Burpee Devil’s Press

B

30 DB Renegade Rows

60 DB Walking Lunges

30 DB Push Press