Eight Rounds of Twenty Seconds “On” ~ Ten Seconds “Off” at the following stations,
Assault Bike (70 / 60 RPM)
Battle Ropes (Constant Flow)
Concept2 Row (1:40 / 1:50 x 500 Meter Split)
Sledge Hammer Strikes (7 + strikes)
Kettlebell Swing (53lb. / 35b. @ 10 + swings)
Note: Todays session is meant to be a “mid week” push, yet with variety that lends itself to lower overall impact on the body. Lots of intensity, lots of fun, lots of “constant variance.” See the notes above for goals at each station.
Tonight from 5:30PM to 7:00PM, Greg Amundson will be giving a FREE workshop on the principles from his new book Firebreather Fitness. The primary topic will be goal setting, the power of the micro-goal, positive self talk, and the pursuit of life purpose. Free coffee social from 5:00 to 5:30 at Coffeetopia. We look forward to seeing you at this special event!
4:00 PM – 5:00 PM – Last class of evening
5:00 PM – 5:30 PM – Coffee social at Coffeetopia
5:30 PM – 7:00 PM – Lecture with Greg Amundson