“..Great achievement is usually born of great sacrifice, and is never the result of selfishness.” -Napoleon Hill


All levels class

Strength

Bench Press

3X8 TnG Tempo

 

Conditioning

RPE=85-90%VH

30on /30 off Burpees

6 rounds

-rest 2 min

30/30 Wallballs

6 rounds

-rest 2 min

30/30 Row/ AirDyne

6 rounds

 

Kids@Core

Strength

Elevated Split Squat

5X5@ 30X0 Tempo

 

Conditioning

10 min AMRAP

1x Bear Crawl

5x Wallballs

 

Master’s Class

Strength

Back Squat

5 x 5

4 x 3

 

Conditioning

7 Minute AMRAP RPE 90%)

7 x Step-ups

7 x Knees to Elbows

7 x Goblet Squats