Thursday 12.21.17

Holiday Hours

Monday, Dec. 25 – Closed

Tuesday, Dec. 26 – One class time at 9 am

Monday, Jan. 1 – One class time at 9 am

Essentials:
A.
3 Sets
Row x 90 sec @ 800/600 cal per hour
Alternating Arm Dumbbell Power clean x 90 sec
Bike x 90sec @ 55/45 rpm
Tall Kneeling Step Ups x 90 sec
Row x 90 sec @ 800/600 cal per hour
Incline Push Up x 90 sec (Done as singles)

B.
Mobility
Seated Straddle x 2min
Saddle Right Leg x 2min
Saddle Left Leg x 2min
Seated Straddle x 2min
Saddle x 2min

Fitness/Performance:
A.
3 Sets
Row x 90 sec @ 1000/800 cal per hour
Alternating Arm Dumbbell Power clean x 90 sec 45/30
Bike x 90sec @ 60/55 rpm
Tall Kneeling Step Ups x 90 sec
Row x 90 sec @ 1000/800 cal per hour
Push Up x 90 sec (Done as singles)

B.
Mobility
Seated Straddle x 2min
Saddle Right Leg x 2min
Saddle Left Leg x 2min
Seated Straddle x 2min
Saddle x 2min