*** Don’t forget about our Independence Day Pot-Luck this Friday at 6pm. We’ll all do a work out at 6:30 then eat drink and be happy! Sign up for the Pot-Luck here.
A) In teams of 4:
5 rounds for max calories on the Assault Bike
Each team member will complete :30 of work (for max calories) with :30 seconds transition time for the next athlete to get on the bike. Example: Athlete 1 starts when the clock starts at 00:00. They stop at :30. Athlete 2 starts peddling at 1:00 and stops at 1:30. Athlete 3 starts at 2:00, stops at 2:30. Forth teammate starts at 3:00 and stops at 3:30. That’s 1 round…repeat 5 times. Post total calories on the whiteboard please!
B) 3 rounds not for time of:
10 Strict Toes-to-bar
20 Russian Twists
10 Plate Crunches