Monday:
getting the week started with a longer AMRAP with rowing and some bodyweight movements for a nice sweaty start to the week.

Tuesday:
working through a fast and spicy couplet today with the bike and some dumbbell work. You will have rest after each interval to help you keep your intensity high!

Wednesday:
getting our fitness in today with a longer descending ladder with lots of jump roping paired with core work and burpees.

Thursday:
date with a med ball today for your workout. You will be running, squatting, pressing, etc with the med ball. for a great sweat session.

Friday:
working through some accessory work to get you moving before diving into an ascending ladder with a mix of KB and bodyweight movements.

Saturday:
back on the canal for our second weekend of community days!