REMINDER - NO CLASSES MONDAY JAN 1!
SUPER DUPER SPECIAL "MILLENIAL" WOD ON TUESDAY JAN 2 ONLY (REGULAR CLASS TIMES ALL DAY!!)
Training Friday - Saturday
WARM UP: Rotating EMOM - 12 light american kbs, 12 double crunch, 10-30 sec handstand hold. 3 x through each station (9 min)
WOD: "AIR ASSAULT"
This is a team conditioning workout, in which you will work in a team of 4 people on a 30s work, 1:30 rest rotation for max team calories. Pace yourself for the full 16 rounds each!
Rx: 30s work, 1:30 rest on the assault bike x 16 intervals each person (32 min)
FG: 1 hard interval, 1 easier interval
TG: 8-12 intervals of work