Wednesday 18.10.2017


Bring-a-Friend days Thursday Oct 19th & 26th

"Freedom Sauce"

1) On a 3:00 clock...

21 Overhead Squats

21 Barbell Burpees

Max Calorie Row

- 3:00 Rest -

2) On a 3:00 clock...

18 Overhead Squats

18 Barbell Burpees

Max Calorie Row

- 3:00 Rest -

3) On a 3:00 clock...

15 Overhead Squats

15 Barbell Burpees

Max Calorie Row

- 3:00 Rest -

4) On a 3:00 clock...

12 Overhead Squats

12 Barbell Burpees

Max Calorie Rows

Scaled) 64/45 Rx) 75/55 Comp) 95/65

75/55 95/65 115/80

95/65 115/80 135/95

115/80 135/95 155/105

*choose a weight you're confident you can go unbroken with


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