CHRISTMAS EVE 12/24(Tomorrow)
NORMAL 5-6-9-10 AM CLASSES
WITH OPEN GYM BETWEEN CLASSES AND UNTILL 2 PM

GYM IS CLOSED ON WEDNESDAY 12/25(CHRISTMAS DAY)

NORMAL HOURS ON THURSDAY 12/26

Warm Up:
5 Rounds:
1 min Run(200m)-Bike-Row(Increase Pace Each Round)
3 Knees-to-Elbows- Hanging Knee Raises- Sit-Ups
3 Pull-Ups or Ring Row

Workout:
2 rounds for time of:
800 m Run
30 V-ups or Sit Ups
8 Rope Climbs or Rope Pulls
30 Minute Time Cap
–Coaches Notes–
We know everyone has been working those rope climbs and getting better at them which we love. Try to get through as many “full” climbs as you can with this workout, even if going up halfway on the rope is your full do that until you know you should switch to pulls. 16 Rope climbs is ALOT in one workout especially after all the core work before them. With that 30 minute time cap on the workout make sure to push those 800m and V-Ups/Sit Ups. The 30 reps of either of those movements should be done unbroken and can be a small “rest” for some. Those who are pretty efficient with all of those movements you should be aiming for staying under 20 minutes in the workout.

**Optional Accessory Work**
Option 1:
Barbell Bent Over Row
5×8
Rest as needed between sets Option 2:
2 Minutes Max Bike Calories