Wednesday September 23, 2020

***Today is the LAST DAY to order anything from the Fall clothing line up! If you want something, get it. Very very few extras will be available.***

**Church St Coffee will be taking orders until Thursday 9/24 evening for canned cold brew or bagged beans! For those of you that love their coffee, order some today to enjoy at home anytime! They will be delivering to the gym this Sunday for pick up, no delivery charge! They have many different flavors to choose from, check out their line up HERE.**

1. Overhead Squats:

Every 2 mins for 18 mins:
Min 0-6: 3 reps
Min 7-12: 2 reps (increase weight)
Min 13-18: 1 rep (increase weight

2. “Up and At ‘Em”

4 Rounds:
250m Row or 200m Run
4 Bar Muscle Ups
250m Row or 200m Run
4 Bar Muscle Ups
Rest 2:00 mins

*20 min time cap