12pm – 30min BURN! 


Agility Warm-Up 


For Time – 19min cap 

500m Row 

800m Run 

750m Row 

800m Run 

500m Row 


Core Work! 




Min 1: 12-18cal on AB 

Min 2: 14-18 Atl DB Snatch @ 50/35

Min 3: 11-14 Burpees 

Min 4: 15-18 KBS @ 54/36


6:30pm – Cardio & Core! Monday & Wednesday! 

This program is awesome and a full hour! Show up, ready for all kinds of cardio and core work! We will coach you and instruct you through an amazing class to tap into fat burning, increase your motor/aerobic capacity, and build that conditioning!