J-Quad
Pic: Angela Clancy.

WoD: Flashdance

3 Rounds For Time:

China Town Run

40 / 30 Calorie row

40 Double Unders

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"Cardio Cardio" to kick off your week! Not a barbell in sight!
Some may look at this and believe its a piece they can just latch onto the end of a strength session later in the week. Sure you can do this but we can tell you now you won't hit the desired intensity if you treat it as a second rate part. Come in, get nice & warm and then when the clock hits "3-2-1 GO!" you go out hard to the first run in the intended intensity we're striving for and hold on!!
For anyone who also believes this isn't hard enough, why don't you try doing all those doubles seamlessly unbroken AND try to hit it in under 10 minutes. This is a true cracker! Looking forward to seeing everyone tackle it.
Never miss a Monday! Lets go team!!
Hold the standards. Form is priority as always.
16 Minute Time Cap. Scale As needed.

Know your "gears" and what level of intensity we want to bring to every workout!

Do you know yours??