Heskeith Flavien

Today’s desired stimulus is the effect of interval training.  The goal is to go all out on the 3 min AMRAPs, while increasing in weight on the walking lunge.  Please do not get wrapped up in the exact amount of weight for the DB or KB.  The goal is to increase in weight each interval and end with 50/35 if using DBs or 53/35 is using KB for RX performers.  

Sylvia Doming

Matt Geraci

Dwayne Labatut

Chris Abbott

Painting with a Twist

Athletes Choose 1 From Each Section:

Weightlifting

1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics

Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning

1 Minute Bike Calories 
500 Meter Row

NOTE:  BTWB users will have to manually enter the workout performed in their profile.  The workout will not be pre-loaded.  Pre-loading a workout and not performing will result in a decreased fitness level.

Ashley Shelly