WORK HARD PLAY HARD

 In Workouts

First Thursday is only a few days away! Join us this Thursday, October 1st, at Palm Park (702 E. 3rd St.) for a 30-minute Ab class at 6:00pm [WORK HARD] followed by happy at The Four Horsemen [PLAY HARD]. East Side King is on-site with tons of good food. There are pool tables and games to keep you entertained. Everyone is welcomed!

WEEK 1
MONDAY, 9/28

by Coach Nader
8 Min AMRAP
10m Bear crawl down
7 Push-Ups
10m Crab walk back
7 sit-ups

TUESDAY, 9/29 & WEDNESDAY, 10/30

BENCHMARK
1 mile run

THURSDAY, 10/1
by Coach Nader

Partner Workout: AMRAP x10
– 50 Wall Balls (or thrusters)
– 50 KB Sit-ups
– 50 American Swings

(partner performs 20 ice skaters before switching off L/R=2)

FRIDAY, 10/2
Black Lung- by Coach Jess

21-15-9
Box Jumps or Tuck Jumps *depending on equipment
Burpees
Ball Slams

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