Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Metcon (No Measure)

Monostructural:

Workout Definition

5 min bike erg (easy)

-Into-

5 sets:

1 min standing (damper 10)

1 min (easy)

1 min (fast – Damper 5)

1 min (easy)

-into-

Easy/moderate pace until 45:00 total time.