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Wednesday, October 5, 2022


Tempo Strict Pull-ups:

5 Sets of 5 (:03 Pull-up, :03 Hold at Top, :03 Descent)

Note: Use whatever bands necessary to be able to perform each set unbroken. Make sure to be smooth on the ascent and descent and pull with consistent force. 


2:00 On/1:00 Off Until 150 Completed AbMat Sit-ups:

12/10 Calorie Row (10/8 Calorie Bike)

4 Deadlift

Max Ab-Mat Sit-ups in Remaining Time

Rx+: 12/10 Calorie Row, 275/185#, 75 GHD Sit-ups

Rx: 12/10 Calorie Row, 245/155#, 150 Sit-ups

Intermediate: 10/8 Calorie Row, 155/105#, 100 Sit-ups

Beginner: 8/6 Calorie Row, 100/70#, 75 Sit-ups

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