Saturday BRO
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don't miss it!

Warm-up
TRAMUP
Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks
10 arm circles FWD. & 10 BACK
10 Touch the Floor & Reach Overhead
10 Strict Pull Ups or ring rows (skip if no bar)
10 Russian KB/DB/Water Jug Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar Or V-Ups
20 Butterfly Sit Ups
20 Push Ups

MOVE WITH INTEGRITY

Strength
Metcon
Five Giant Sets!

5x MegaSet

MegaSet=
20 Bicep Curls
20 Strict Overhead Press
20 Bent Over Rows

Do that as one big set without putting your object down. Rest as needed in between sets, 5 total sets.

Use any object you have, if your object is too heavy then drop the number of reps down.

Conditioning
Metcon (AMRAP – Reps)
12 Minute EMOM
(:20/:10/:20/:10)

1: Burpees
2: Jumping Lunges
3: Bicycle Crunches

Minute one – :20 max burpees, :10 rest, :20 max burpees, :10 rest.

Minute two – :20 max jumping lunges, :10 rest, :20 max jumping lunges, :10 rest.

Minute three – :20 max Bicycle Crunches, :10 rest, :20 max Bicycle crunches, :10 rest.

Repeat 4 times for a total of 12 minutes.