Jerseyville Intro Class Starts Tonight!

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Warm Up:
200m
100 Jump Rope 
50 Plank Taps 
:25 Hollow
12 Push ups 
1 Prowler Push 


Performance: 5/3/1 Bench Press 

3 Sets: 

  • 8-10 DB Incline Bench 

  • 8-10 DB Bent Over Row

  • 30 Russian Twists W DB 


EMOM x 12 Minutes
1) 20 Kb Swing 
2) 10 Burpee 
3) 15/9 Cal Bike 


Fitness: 
3 Sets: 

  • 8-10 DB Incline Bench 

  • 8-10 DB Bent Over Row

  • 30 Russian Twists W DB


EMOM x 15: 

  1. 20 KB Swing 

  2. 10 Burpee or :40 Air Squat 

  3. :40 Bike/ Row 


21 Day Summer Shred, Day 15!