Call Us: (918) 893-4262

MONDAY

21
Jul

MONDAY

BAKCYARD BRAWL II on AUGUST 17th! Registration closes on JULY 27th!

Sprint Conditioning
On the 4:00 x 3 Rounds:
25m Shuttle Sprint
50m Shuttle Sprint
100m Sprint

OPEN & PERFORMANCE
“Hot Sauce”
AMRAP 3: 
21/15 Calorie Row 
21 Lateral Erg Burpees 
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row 
18 Lateral Erg Burpees 
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row 
15 Lateral Erg Burpees 
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row 
12 Lateral Erg Burpees 
Max Overhead Squats (135/95)

FITNESS
“Hot Sauce”
AMRAP 3: 
21/15 Calorie Row 
21 Lateral Erg Burpees 
Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row 
18 Lateral Erg Burpees 
Max Overhead Squats (65/45)

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row 
15 Lateral Erg Burpees 
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row 
12 Lateral Erg Burpees 
Max Overhead Squats (95/65)

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