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Join us as we say farewell to Coach David! He’s coaching his last classes tonight (Friday) at 5/6pm before heading off to Texas to become a DOCTOR! In honor of David’s next chapter, we’ll all be completing his favorite workout: “Air Force.”

Air Force

For Time: 20 Thrusters, 20 Sumo Deadlift High Pull, 20 Push Jerks, 20 Overhead Squat, 20 Front Squat (95/65 – same weight for all movements)*

*EMOM complete 4 burpees before moving onto the barbell exercises (start the workout with burpees). Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps. Athlete may rest only after completing 4 burpees for the minute.

Extra (Before/After Class): Intervals

5 Rounds: Row 750m, Rest :30 – record distance or cals each interval; may sub for AB (3:00 min) or run (3:00 min)



Team Workout