Newsflash: Walgreens is selling “really ripped abs” bodyspray for $8.79. I guess we’re just wasting our time with this whole exercise thing. 🤷🏼♀️
Because many of you don’t have the day off for Columbus Day, we’ll keep all classes on the schedule, except for the 5:45pm class. Join us at 5am, 8:30am or 4:15pm. Or come to bootcamp at Forsythe Park at 5:30pm! Or just cancel your membership and spray yourself with some abs.
Monday
This is a repeat of an assessment we last did on July 23. Record your mile time on the board!
Baseline
PVC mobility
3x
10/10 bird dogs
10 OH squats with PVC
10 ball slams
20 mountain climbers
Work Capacity
2x
20 squat jumps, butt to ball*
rest 30 sec
20/20 bent over rows
rest 30 sec
30 sec hollow hold
rest 30 sec
*Jump as high as you can! As soon as your squat jumps slow down or lose height, switch to squats. The goal is to finish all 20 without losing tempo.
Start the next exercise/set as soon as your 30 second rest is over. Don’t be tempted to rest longer!
Rest at least 5 minutes, then:
1 mile run for time
Record your time on the whiteboard. Compare this with your last time, recorded on July 23.
Durability
roll and box breathing