January 14, 2020 Josh Rogers

run it again




Announcements etc…

  • The 10K Challenge WEEK TWO!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!





S&P Cycle: squat – press – acs – pull – OFF

3 rounds for time:

block run
30 GHD situps
30 pullups
60 air squats




Block Run

4 rounds:
1 min plank
15 skull crushers
20 hammer curls

800m run

4 rounds:
10 ab wheels
15 box jumps
20 lunges 10/10

400m run

4 rounds:
200m row
10 burpees

200m run

4 rounds:
15 side bends per side