VIRTUAL CLASS SCHEDULE 7 AM Class, 9 AM Class, 11 AM Endurance, 12 PM Core and Cardio, 1 PM Bodybuilding, 4 PM Mobility, 5 PM Class
Click HERE to access our Vimeo

3 rounds of
800m Run
5 rounds of Strict Cindy

1 Round of Strict Cindy = 5 Strict Pull up, 10 Push Up, 15 Air Squats

Slow Mile or 8 min Easy Spin on Row/Bike/Ski

Pull-up Warmup
:15 Deadhang on Bar or Using DB
10 Scap Pull-ups
5 Easy Ring Row or DB Row
5 Workout Style Pull-ups

Push-up Warmup
:15 Plank
10 Scap Push-ups
5 Knee Push-ups or Elevated Push-ups
5 Workout Style Push-ups

Air Squat Warmup
:15 Squat Hold
5 Slow Air Squats
5 Air Squats

Row/Ski Equivalent- 800m
Bike Equivalent- 1600m
Cut Distance- 600 or 400m Run, Row, Ski 1200 or 800m Bike
Alternate Cindy Rep Scheme- 4/8/12, 3/6/9
Pull Up- Bent Over Row
Push Up- Elevated, Knee, Strict Press, Floor Press
Air Squat- To Target, Glute Bridge

Question of the Day
Muffin top or muffin bottom? Support your answer.

Box Brief
The 24Heroes Fundraiser is coming soon! Click HERE for more information!
Check out this article by Coach Sean Tully