7.6.2021
All Signed up for the In House Throwdown? Sunday the 11th!
11am Community BBQ

Warm-up
3x
1 min bike
10 air squats
50 ft soldier kick
50 ft side lunge
3 inch worms
Back Squat (3 @ 70%, 3@ 80%, max @ 90%)
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Bonus Abs
4 min cumulative hold Plank – in as few breaks as possible