Open Gym:
- No Open Gym
Daily Challenge: “Narnia”
(6am, 7am, 8am, 11am, 12pm Classes Only – Iron Bill Hero Workouts run at 4pm, 5pm, 6pm, 7pm)
Format: 8 Round Circuit
Extended Warm-Up:
5 minutes of spread out TGU practice
Circuit, 8 Rounds:
1 or 3/s Turkish Get-Ups
5×3 sec Ring Row Holds
10 RKB Swings
200m Run(Every other round)
Iron Bill Hero Workout @ 4pm, 5pm, 6pm & 7pm (Please bring $20 donation)
Format: 40 minutes. First partner completes A while partner is doing max reps of B. Once A partners finishes, switch. Once both partners finish A, the team will move on to the next station. Continue for 40 minutes.
Station 1:
A: 50 sit-ups
B: MB Slams
Station 2:
A: 500m row OR 30 DB Curl and Press
B: Plank
Station 3:
A: 50 Russian KB swings
B: Push Ups
Station 4:
A: 50 BW Squats
B: Pull ups
Station 5:
A: 50 OH Plate Lunges (25#/10#)
B: Burpees
Station 6:
A: 800m run
B: Lunge Lap
