SUNDAY

ANNOUNCEMENT: IF YOU ATTENDED CLASS ON SATURDAY, PLEASE CHECK YOUR BAG, POCKETS AND CARS TO SEE IF YOU ACCIDENTALLY TOOK SOMEONE ELSE’S CAR KEYS. WE ARE MISSING KEYS TO A RANGE ROVER . TEXT ME AT 631-813-5358

OPEN & PERFORMANCE
“Boxed Out”
5 Rounds:
1:00 Burpee Box Jumps (24/20)
1:00 Hang Power Snatches (95/65)
1:00 Calorie Row
1:00 Rest

FITNESS
“Boxed Out”
5 Rounds:
1:00 Burpee Box Jumps (24/20)
1:00 Hang Power Snatches (65/45)
1:00 Calorie Row
1:00 Rest

SHRED @ 8 AM 

Part A 

5 Rounds 

4 Minute clock

500/400 Meter Row

12 Bench 155/95

9 strict chin over bar/ring rows 

6 strict barbell press 95/65

Score is slowest round 

Part B

Every 2 minutes for 10 minutes 

20 alternating DB curls 25/15

20 vertical plate press crunches 

20 DB tri extensions 25/15

Part C 

Intro to GHDs