Friday November 25th

THERE ARE NOT 5am or 6am Classes today. Gym opens at 9am!!!

FRIDAY 11/25

Warm Up

With a Partner, for 10 minutes

Partner 1: Calories on Bike

Partner 2: Holds a Plank

Switch stations every 30 seconds

:20 WOD

Every 5:00 for 30:00 (6 rounds)
18/15 Calorie C2 Bike
12 Bar Facing Burpees
Score is total working time from each
interval added together. thats a lot of adding, have fun with this one and dont worry about your score.

Target Score: 1:45-2:15 per interval


– C2 Bike: 15/12 Calorie Air Bike or 1:1 with any other C2 Machine

– BFB: Only reduce reps if athletes are unable to complete before the 2:30 mark of

each working window.

:55 Cool Down


Figure Four