Do you follow our programming from your home gym? That’s awesome! That’s why we post it. Post a picture of your home gym or where ever you workout and tag the gym on social media! Stop in for a class!

Warm Up:
3 Rounds:
1 Min Run-Bike-Row (increase pace each round)
10 Leg Swings Each Leg
8 Kang Squats with PVC ((Video Posted Below))
10 PVC Pass Throughs
7 Burpees

“I really need to run more.” -Everyone weekly
Now is your chance. Safety first, wear your lights

Workout:
5k Run INT-2 Mile Run BEG-20 Minutes of Running for Distance
This is an all out effort for time.
Other Equipment Conversions:
Replace running with 10 Miles on the Assault Bike, 5k on the Concept 2 Rower Or Ski Erg

*Fine print
Workout alternative is
20 Minute Amrap
5 pull ups
10 push ups
15 air squat


–Coaches Notes–
Don’t skip put on cardio day!! We have the other options for distances that you can pick from if they are more comfortable for you. If the 5k is a distance you are okay with then go at it for time and try to keep a fast pace. If you are those who run the distance often then you have an idea of how long it should be taking you. If you haven’t done a 5k or not sure of time, try to aim for under 30minutes. Again if you know your 5k time will be way over 30 minutes than pick a distance goal that will keep you under that.



**Optional Accessory Work**
Option 1:
Chin Over Bar Hang
Use whatever grip is best for you.
Build to 2 Minutes
Option 2:
Push Ups
40-50 QUALITY Reps
If you want a challenge use a band during your reps. Focus on form and make sure your hips and shoulder are in one line the whole time and your chest goes all the way to the ground before pressing to the top.