Happy Friday!  If you didn’t get the Training Room email that went out this morning, let us know if you would like to be on our email list!

Keeping Your Winter Filled with FUN! ?

• Annual Turkey Day Team Relay 11/28 around 8:30 AM (FREE to members) Avon Gym
• Revolutionize Nutrition Seminar 12/11 8 AM (FREE to members) Manasquan gym.
• THE TR BEER MILE 12/14 (BYOB)  10:30 AM Avon gym 
• THE 20th Annual TR Christmas Party at 7 PM The Anchors Bend in Asbury Park.

FRIDAY’S CONDITIONING INTERVALS

• 2 Min. On / 2 Min. Active Recovery – keep moving, perhaps some ROPE FLOW – use a lighter rope)
• 1:30 On / 1:30 Active Recovery
• 1 Min. On / 1 Min. Active Recovery
• 30 Sec. On / 30 Sec. Active Recovery

PICK 3 Conditioning Exercises or Kettlebell Sport!

• Rower
• Bike
• Ski
• Run
• Small Steps
• Long Cycle (Clean & Press)
• Snatches
• Burpees or Squat Thrusts (WITH GOOD FORM & FLOW – VIDEO)

HAVE A GREAT DAY!