News: Bring a friend for free day is this Thursday.
New program starts next week.
Fitness, Performance, Ninja Mobility
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Shoulder Mash x 30 seconds per side
Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side
Interval 3 – T-Spine Bench Stretch x 60 seconds
Fitness, Performance, Ninja Strength
1.
Every 2 minutes, for 10 minutes
(5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
2.
Every 3 minutes, for 15 minutes
(5 sets):
Bench Press x 4-6 reps
3.
Three sets of:
Single-Arm DB Row x 8 reps each
@ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
Optional EXTRAS (Overtime)
Every 4 minutes for 40 minutes:
30 Calories of Assault Bike
10/8 Strict Handstand Push-Ups
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