Today is Bring a Friend Day!

Bee’s Knees
5 Rounds:
1:00 Bike, Row, or Ski
1:00 Kettlebell Swings (53/35#)
1:00 Hollow Hold/Hollow Rock/Hollow Flutter/V-Up/Tuck Crunch
1:00 – Rest

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WOD Guidance
Push the bike/row/ski from the start knowing you can catch your breathe on the other movements- this is our only conditioning piece in the workout.
On the swings, find a weight that you could swing for upwards of 30 repetitions. Think an unbroken set during the minute, or one break.
And to cap it off.. all the core work in our third minute!

Box Brief
Bring a Friend Day is today! Bring a buddy for a free class!

Click HERE to learn about the Gronk Nation Team Rowathon!

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