“Live as brave men and face adversity with stout hearts.” -Horace BC 65-8, Italian Poet

We will be going outdoors this Saturday for the 10am “BIG SATURDAY”. The 9am class will be in the room with something similar(max rounds in 20 minutes). The 10am class will be meeting at the room, you can choose your dumbbell weights for thrusters and your medicine ball, throw it into my 4Runner. One of the coaches will jog everyone down to the Kaka’ako Waterfront Park as a general warm-up.(900m) See map from the gym HERE

Please bring lots of water. The cleanest bathrooms are in the Medical School, however, it is possible that they will not let you use their facility. There are public bathrooms, but they are located on the waterfront end of the park.

“Park Pain”
100m Walking Lunges
21 Thrusters(m-30lbs/f-20lbs)
18 Pole Ball(mp20lbs/f-12lbs)
15 Burpees
12 Box Jumps(20″)
9 Squat Jumps(pvc pipe)
Max rounds in 40 minutes

Today’s Workout:

“Hero Sandwich”
800m Run
30 Hero-Makers(man-makers)right arm(m-40lbs/f-25lbs)
30 Hero-Makers – left arm
800m Run