Thursday – September 29, 2016

AM:
5:30 - Class
6:30 - Class
8:15 - Class
9:30 - Class

PM:
3:30 - Class
4:30 - Class
5:30 & 6:30 - CLOSED Exclusive Coaching

Warm-up
Hip Series

ROMWOD : 20 Minutes

1. Rowing
3 x 500m @ 2k pace
2 x 500m @ :10 faster than 2k pace
2 x 250m + 250m @ Sprint / recover
1 x 1000 @ 5k pace
Rest = work

BOOTCAMP
"Track work"
10 x 400m, rest 1:00


Get up off that floor before Mrs. K see you rolling around in chalk 

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