Federal Hill is CLOSED this weekend (1/18-1/19) for a L1 course.
Sunday at Federal Hill: Capacity 5pm, Open Gym 5:30-7:30pm ONLY
Workout
40 Cal Bike
20 Sit ups
20 Box Jumps
20 Deadlifts
20 Chest to Bar Pull ups
Rest 3 minutes
3 Rounds
Fitness: 185/125 40 Cals
Performance: 225/155 45 Cals
Open: 275/175 50 Cals
30 min Cap
Athletes: Chipper style workout today. Choose a challenging progression for the pull ups as there are only 20. Work to keep the rounds between 7-9 minutes. The bike should be ~2:00. The three minutes rest should help you keep the rounds fairly consistent.
