Sergi
Labor Day Schedule
9 AM Class
10 AM - 12 PM Open Gym
12 PM Class
Macrocycle: “Booty and the Spartan Beast” - Week 6 of 13
Mesocycle/Minicycle: Strength Week 2 of 3
Section 1: Metabolic Conditioning (MetCon)
4 x 4-Minute AMRAPs (4-Minute Rest)
Start at Any Station
1)
4-Minute AMRAP FIIT
1-2-3-...-(+1)
Deadlifts (45%)
Lateral Burpees
----4-Minute Rest----
2)
4-Minute AMRAP
Row for Cals
----4-Minute Rest----
3)
4-Minute AMRAP FIIT
1-2-3-...-(+1)
Deadlifts (45%)
Lateral Burpees
----4-Minute Rest----
4)
4-Minute AMRAP
Air Bike for Cals