Warm Up – 5 Mins
500m Row
20 Banded Rows
5 Walking Samson Stretch (per side)
Intervals – 8 Mins
4 Rounds:
100 M Run Sprint
30sec Rest
Metcon – 14 Mins
14 Min AMRAP
10 Ring Rows
12 Lunges (total)
*Every 2min, do a 50ft farmer carry (2 KBs)*
August 16, 2018 by thao
Warm Up – 5 Mins
500m Row
20 Banded Rows
5 Walking Samson Stretch (per side)
Intervals – 8 Mins
4 Rounds:
100 M Run Sprint
30sec Rest
Metcon – 14 Mins
14 Min AMRAP
10 Ring Rows
12 Lunges (total)
*Every 2min, do a 50ft farmer carry (2 KBs)*
You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts.
