Friday 09.14.2018


Happy Birthday to Coach Ryan! Make sure you say Happy Birthday and thanks for the gift of fitness!

34 reps of each

340m row

DB Walking Lunges (34 steps each leg)

Pull Ups

Box Jumps

Deadlifts (choose your weight, break it up in 3-4 sets)

Wall Balls

Sit ups

No Push Up Burpees over bar

DB Push Press (choose your weight, break up 3-4 times)

340m run


Functional Fitness 9am

Choice of 34 reps or 2min at each movement

340m row

DB Walking Lunges (34 steps each leg)

Pull Ups

Box Jumps

Deadlifts (choose your weight, break it up in 3-4 sets)

Wall Balls

Sit ups

No Push Up Burpees over bar

DB Push Press (choose your weight, break up 3-4 times)

340m run

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