Squat and Burn

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Front SquatIMG_3256IMG_3259

3 rounds of:
300m Row
10 Burpees
10 Thrusters (75# M, 55# W)IMG_3257

Comp Extra
10x200m, :30 rest

Strength Focus:

75% of 1RM 12×2
Perfect form, fast and explosive from a stop.


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  1. I loved this workout….looking fwd to more push time and building up!!! You’re staff is so awesome I love coming here because the music is good, the staff always encourage you and help through each rep! I’ve felt at home since day one…THANK YOU

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