All classes in the Combat PT area have been cancelled until further notice. The gym will remain open, but no scheduled classes. We will continue to provide programming on this page and encourage you all to come in on your own (maybe with one or two people) and continue on your fitness.
How do we become harder to kill? Stay fit!



5 Cal Ski Erg

10 Box to Bends

10 Pushup to downward dog

10 Over & Backs

10 bent over huggers

Grab light DBs

10 DB deadlifts

5 Rows per arm while in top of push up

5 Pushups on DBs

8 Cal Row


EMOM for 30:

Min 1 – 7/5 Cal Ski Erg

Min 2 – 8 Renegade Rows (35/25)

Min 3 – 12/9 Cal Row

Video courtesy of Marcus Filly.  Quick demo of the Renegade Row.  One rep of Renegade Row consists of One push up on top of the Dumbbells, one row with the right arm at the top of a push up, and one row with the left arm at the top of the push up.

Bit of a longer EMOM today.  The cardio pieces are very manageable, but don’t try to sprint since you have 30 minutes of work to get done!


Scaling Options:

Cals -> reduce as needed to make minute cut off

DB weight -> 25/20 -> as needed


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Child’s Pose – 2 Min

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