Warm up:

40 air squats
30 jumping lunges
20 side cruches
20 supermans
25 crunches

Basic circuit training. Three teams of three.

Station 1:

Exercises:  Fleshstorm, jumping lunges and box jumps.

Complete as many reps as possible while a team member completes a fleshstorm run.  Four rounds.

Station 2:

Exercises:  Double handed kettlebell swings, tire flips and the Greek Statue (hold rock over head, arms extended)

Complete as many reps as possible while team member completes 10 tire flips.

Station 3:

Exercises:  Rock relay.  Rock is passed between end points (200 feet apart) while team members perform push-ups at one end and air squats at the other.  As many reps as possible are completed while rock is transport.

Warm down: Double Indian Run

Attendees:

Kostas
Charles
Nate
Shay
Brent
Lin
Rinat
Konstantin
Shayda

Every Wednesday at 4:30. RSVP by noon to participate.