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Monday March 2

General Warm Up Dynamic Warm Up Squat 4x3, last 2 at 70% AMRAP 10 5 Pull Ups 10 Push Ups 15 Air Squats EMOM 3 C&J (115/75) Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Saturday January 24

Kettlebells for the Kids AMRAP 15 14 Goblet Squats 14 Burpees 14 KB Swings All proceeds raised will be donated to the Penn State Dance Marathon.  Be sure to sign up online so that no one time slot is overwhelmed! http://bit.ly/1zyvXDs

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Friday November 14

General Warm Up Dynamic Warm Up Deadlift 4x2, last 2 sets at 80% Tabata, 8 rounds, 1 round is each of the 4 movements Burpees Squats Push Ups DL (95/65) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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