News
- Please join us for a holiday celebration this Saturday at Hudson Hall in Downtown Jersey City. Party starts at 8:30PM(in the evening) and all are welcome!

Warm-Up

tABata: 6 Rounds
20 seconds on: tuck crunches
10 seconds on: tuck holds
then…
3 Rounds
10 Strict Knee to elbow
7 pull-Up Negative (5 second descent)
10 Strict Press (adding weight each round)

Bro-out
Ascending ladder for 12 Minutes
3,6,9,12,15….
Burpee
1,2,3,4,5,6…
Legless Rope Climb

Strength
Work up to a heavy set of 8 Bench Press
E2.5MOM for 5 Rounds
8 Bench Press

Accessory
4x20 band pull-apart