Friday October 16, 2020


Part 1. Every 3:00 Minutes for 30:00 Minutes (10 Sets)
30/20 Calorie Row/BikeERG/SkiERG

Part 2. 3 Sets for Quality
KB Cross Body Carry (100ft per arm)
Rest :30 seconds
15 KB Rope Bicep Curls
Rest :30 seconds
10 KB Rope Bent Over Rows
Rest 2:00 Minutes b/t sets.

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Tuesday October 13, 2020

Coach Seth breaking down a daily workout

40:00 Minutes for Quality
10 Double KB COSSACK Squats

10 Double KB Reverse Lunges
Double KB Squat Thruster (right arm)
Double KB Squat Thruster (left arm)
10 GHD Situps
5 Calorie Bike/Row *Add 5 Calories to each round completed
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Box Brief: 
Tomorrow, Wednesday Oct 14, 2020- Power Yoga with Elly at 7:00pm- Sign up through Zen Planner