Classes: 6am & 5:30pm

** SATURDAY IS SWIM WORKOUT **

A. Coach led Warmup

B. Every 0:90 x 10 Sets
3 Deadlifts @ 70%+. And 4 Box Jumps

C. LETS PEDAL!!! Guys one distance, Ladies another. Every so often maybe we do push-ups, kb swings, or maybe air squats.

D. Optional Accessories
For Quality
3 Supersets
10-12 Ring Push-Ups*
16-20 Dual Kettlebell Alternating Gorilla Row
Rest as needed b/t sets