Group Class – Tue, May 16

Announcements

Murph Party!

When: Saturday, May 27th at 8:00 AM (2-3 heats depending on #’s)

What is it? Murph (or 1/2 Murph) and KB Murph (for those who do the KB class)

Post Murph refreshments will be provide by BIO (AKA as Hollie)

Reservations for class open 72 hours in advance of class

BIO Community Fitness- King George – Group Class

Pre-Hab 2.0 (Checkmark)

2 Rounds
20 Rockers
20 Tib Raises
15/15 Poloquin Step Ups
20/20 Soleous Calf Raises
10/10 KOT Split Squats
10 Pausing Tricep Extensions (use bench)
20 Bow Corner ISO Flow

Jump Around (AMRAP – Reps)

AMRAP 5:

50/40 Calorie Row

20 Power Snatches (95/65)

Max Burpees Over Rower

Rest 5 Minutes

AMRAP 5:

50/40 Calorie Row

20 Power Snatches (95/65)

Max Bar-Facing Burpees

Rest 5 Minutes

AMRAP 5:

50/40 Calorie Row

20 Power Snatches (95/65)

Max Burpee Pull-ups