The times for Friday (Flip Flop Day event) are now 2-5 pm. I’ll be doing the main workout at 3 pm, so if you can make it that would be great! I’ll change it on Facebook and send out an email so there is no confusion.
Also, remember to send me what I asked for in the email ASAP!! There’s a “What I need from you” section, so you don’t have to read the whole thing to find it.
AMRAP in 15
10 star jumps
10 lunges
10 leg levers
10 box step ups
10 side planks
Strict Chin Ups – 10/8/6/4/2
For those wo have strict chin ups but may not have a set of 10 in them, perform a few small clusters with minimal rest until you hit 10, then take a long rest (90s+) before doing the same with 8, and so on. For those scaling, find a bande solution that you really have to fight for 10 reps, then maintain as the reps drop.
For Time: 16 min cap 25-20-15-10-5 Med Ball Cleans 20/14 | 14/10 | 10/6 50-40-30-20-10 Ab mat sit ups
Workout – using the med ball cleans to flush out our legs after yesterday’s squats and thrusters. Lets try to complete sets of 10 at a minimum across the board for the cleans.
