485 Spencerport Rd
Rochester, NY 14606
585.794.0835

Workout of the day – 8/15/16

August 14, 2016

Intermediate (6am / 6pm)

Strength:

Barbell lunge –                                 5 sets x 3 reps / side

Muscular Endurance:

Renegade Row to T-                      4 sets x 5 reps / side

Metabolic conditioning:

15 Min AMRAP –

5 Pullups

10 Sit-ups

15 Squats

Beginner (7am / 5pm)

Strength:

Barbell or Bodyweight lunge –        5 sets x 3 reps / side

Muscular Endurance:                       3 – 4 Rounds

8 Rows

12 Pushups

Metabolic conditioning:

As many rounds and reps as possible in 10 minutes of –

3 Inverted Rows

6 Sit-ups

9 Squats

 

GYM UPDATE: Happy grand opening!!!  Enjoy the first day of classes at your new gym!

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