Please refer back to the announcements made over the weekend!! They go into effect January 1st!!
This weeks schedule will be regular classes Monday, no 5:15 p.m. class New Years Eve, closed New Years Day. Regular classes resume on the 2nd.
Also no weightlifting class until further notice!!
Thank you for the support the last 6 months I’m excited for what 2020 will have in store for the Iota community.
A. Warm Up
3-4 rounds NFT
90 second row or bike 75-80%
60 seconds rest
3 rounds NFT
10 Hip Thrusts
30 second side plank/side
10 Air Squats
10 DB Frog Pump
12 minutes to Build up to 1RM
Then perform 1 set of max reps at the prescribed tempo (30X0)
– ABSOLUTELY NO PAUSING ALLOWED. Load the bar with 85% of todays 1RM for this test.
Bike 50/40 Cals
30 Dual Kettlebell Front Squats 35/16
Bike 40/32 Cals
20 Dual Kettlebell Front Squats 53/35
Bike 30/24 Cals
10 Dual Kettlebell Front Squats 70/53