ANNOUNCEMENTS:
1-REFERRAL MONTH - REFER A FRIEND GET $50 GIFT CARD FRIEND GETS $25 OFF FIRST MONTHS DUES
2-WEIGHT LIFTING PROGRAM BY COACH AMY- 6 WEEKS TO WORK ON BENCH PRESS, DEADLIFT & SQUAT - SEE FLIER OR EMAIL
3-BARBELLS FOR BOOBS- SATURDAY, OCTOBER 15TH. OPEN TO PUBLIC. PLEASE DONATE TO OUR TEAM PAGE. WE HAVE A $3000 GOAL TO HIT TO HELP BARBELLS FOR BOOBS WITH THEIR MISSION! JOIN OUR TEAM AND HELP RAISE MONEY.
WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS + PUSH-UP
5-10 SCAP PULL-UPS
:20 HOLLOW HOLD
INTO…
3 ROUNDS
5 STRICT PULL-UPS / 10 RING ROWS
5 BOX JUMPS
SKILL
15 MINUTES BAR MUSCLE UP PRACTICE
WORKOUT
AMRAP X 12 MINUTES
4 MUSCLE UPS (JUMPING BAR MUSCLE UPS/BANDED BAR MUSCLE UPS
BIKE/ROW/SKI 21 CAP
*SCALED OPTION
7 RING ROWS + 7 PUSH-UPS
21 CAL BIKE/ROW/SKI
(SCORE IS ROUNDS + REPS)
