Thursday.October 29.2015


6 Rounds for time 

400m Row (+15 secs slower than 500m PR) *** 400m Run if the weather clears up 

21 No Push Up Burpees (jump back to high plank, instead of chest all the way to the floor) 

If class is busy then partner up and while one partner is working on the burpees one partner is rowing and then switch until you have each done 6 rounds of each movement. 

Pace yourselves goal is to complete each round in the same amount of time as your first. NOT Max effort, want a sustained aerobic pace for the duration of the workout.  

Cole Sager 5th place at the 2015 CF Games 

Cole Sager 5th place at the 2015 CF Games