Friday, October 8th

Conditioning: For time: 30/21 Assault Bike Calories — then — 4 rounds of: 50 Double Unders 20 Medicine Ball Sit-ups, 20/14 lbs 20 Med Ball Lunges, 20/14 lbs 20 Medicine Ball Squats, 20/14 lbs 20 Push-ups 30/21 Assault Bike Calories

Workout – Large classes will stagger the start by ~ 3 minutes and run heats of 6. If needed, can sub in the row on the back end in case more than 6 reach the cash out at the same time.

Core: Alternating Hanging Single Leg Knee Raise 3×16

Core: Working on a cross pattern with core today. Keep one leg extended down to the ground, hanging from rig. Try to raise your other knee past 90 degrees in a slow and controlled motion, lower and repeat.