Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.

KB swings 25/35
mountain climbers
jump rope
box jumps

Post total reps for each exercise (meters for row) to comments.


Monday, October 31 (Halloween) we will only run classes through the noon.  Evening classes are cancelled. 

Also, as with every year, it is a mandatory 1000 burpee penalty if you show up without a costume to storm your workout in. 


Tabata DEMO for rookies. 


0630 Runnin the Rack