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Jump rope for 3 min (minimal rest)
-with change plates (5#/2.5#)-
bent over parallel flection (10/arm)
bent over clockwise + counter clockwise rotations (10/direction/arm)
10 open strict press
10 front rack strict press
10 Is, Ys, Ts
10 walking lunges
3 box jumps
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Cal Bike or Row
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm KB Overhead Walking Lunges (50/35 lbs – 10 steps each side)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.
*FREE WEEK is for first time visitors and local AZ Residence Only*
|7:00AM (2.5 Hours OPEN GYM)(M,T,W,F)|
|6:30PM (1 Hour OPEN GYM) (M,T,W)|