Monday, July 11

Remember that we have the new weightlifting cycle starting this week and it’s on a new schedule.
Thursday at 6 pm
Saturday at 8:30 am

Also, don’t forget to sign up for Whitecaps tickets by the end of the week. They’re just $5!

Workout for Monday, July 11
Hip and Shoulder Mobility

“Fran”
21-15-9
Thrusters
Pull Ups
10 min Time Cap

Immediately After Time Cap Expires:

Aerobic Capacity Training
20 min of Rowing/Riding
*Keep Heart Rate @ 145 to 155 BPM
**Check HR Every 4 min, looking for 24to 26 beats in 10 sec**