Call Us: (612) 226-8720




Upcoming Events:   Bring a Friend Day 2/10  7/8/9am wods  and Swim WOD 2/11  9:30am

Warm Up:
2:00 bike or row
20 reps banded face pulls
10 reps feet elevated ring rows
5 reps gymnastics complex- inchworm, bottom of push up, scorpion stretch to each side, push up, walk feet to hands


Wrist stretches

Banded lat stretch x :30 each side

Couch stretch x :30 each side

Warm Up for gymnastics movements- ring swings, kip swings, dips, shoulder circles, arm circles

30:00 EMOM
min 1- 3 muscle ups or 3 pull ups/3 ring dips
min 2- 2 Heavy TGU (1 each side)
min 3- 20′ handstand walk or :40 handstand hold
min 4- max cals on assault bike for :30
min 5- rest

score will be recorded at cals on bike


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