Tuesday May 16, 2017

Bring A Friend Day is all day today! Bring someone you know to BCF and we will waive their drop in charge so they can have fun while getting fit!
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10min AMRAP
10 KB swings
15 Lunges (with KB or bumper plate if desired)
20 Air squats or goblet squats
25 Mountain Climbers

12 Min AMRAP with a partner
200m run with a med ball (one per partner)
20 over the box jumps (ok for feet to touch the top of the box)
20 over your partner burpees (partner is holding a plank position)

Finisher:
Tabata ABMAT sit-ups