Sunday Funday
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
Warm-up
Top-Down Warm Up:

50 Jumping Jacks, then:
10 Head Rotations per direction
10 Arm Circles Per Direction
10 Trunk Rotations
10 Wide Leg Touch Ground -> Overhead
20 Knees to Chest
20 Quad Stretches
20 Toy Soldiers
10 Ankle rotations per directions per side.
10 Burpees

Metcon
3 Rounds of:
1:00 Wall Sit
1:00 Walkouts with Push Up

Workout
Metcon (Time)
For Time

2 Rounds:

100 Mountain Climbers (2 count)
75 Weighted Russian Twists (2 count)
50 Single Leg Glute Bridges (1 count, don’t rush)
25 Push Ups

Abs
Metcon
3 Rounds Of:

:45 Side Bends per Side
:45 Superman Hold
:45 Rest