FULL BODY Alternate strength is a great idea after Tuesdays challenge.

Wednesday is a strength day, so it would be a great day for you to get after this weeks challenge if you have not already done so.

The Training Room 30/30 x 10  would make a great finisher.

30 seconds of work with a 30 second recovery for 10 intervals!

Here’s how to set up the monitor…

DO any of the following…

• Row (total calories=score)
• Bike (total calories=score)
• Ski erg (total calories=score)
• Burpees (total reps=score)
• Kettlebell long cycle (total reps=score)

Go as hard as you can, record your score in the comments section!

We will retest in 4 weeks!

Upcoming gym social events

We will keep you fit and occupied this Winter!

• February 25 is Beers and Bells 3
• March 6 is our triathlon in Manasquan
• April 9 is the First Annual Jersey Shore Kettlebell Championship
• May 14 is ROW for HOPE (keep an eye out for registration)

Here’s your full body alternate strength circuit for Wednesday!

60 work/30 rest x 4 rounds of the following…

•  Alternate ring rows or renegade rows
• Alternate reverse lunge, walking lunge, or sled:
• Seesaw press (try with rotation) or push-up plank
• H2H swings, SL dead’s, marching hip bridge
• Ab choice: x4rds

If you choose to do single leg deadlift, give this variation a try.

60/30 x 1 finisher or Training Room Triathlon

• Row
• Bike
• Ski
• JR, JJ
• Squst thrust or slam ball

OR, do the weekly challenge!

Here’s a little something for home if you need to follow along…

&n