Today’s Schedule:

8-9am Open Gym

9am Group Class

Warmup: 2 min airbike or 500m row, then- movement prep with Coach

Conditioning: “31 Heroes”

AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs
11 Box Jumps (30/24 in)
Partners alternate 400m plate run (45/25 lb.)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a plate (45/25). When Partner 2 returns from the run, Partner 1 will grab the plate, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.


-5 min airbike at conversational pace