Welcome to the weekend. You made it! We have a wicked combination of aerobic fitness, flexibility and stability coming your way. But that's not all!

This Sunday, coach Alex & Dan are heading out to the Jordan River area for a day in the trees/on the beach and they would love some company. They're meeting at the Save On Foods parking lot near Uptown around 9:30am. From there the plan is to make a stop at Shirley Delicious for some coffee before heading to Mystic Beach or Sandcut Beach... or if anyone else is hiding a favorite secret location. Expect to be out of town for most of the day with a goal of getting home before dinner.

Drop us a comment if you're interested in joining the crew for a day outside of the gym!


Warm up Overhead Squat to weight you'll use in the workout



5 Rounds

400 Meter Run

15 Overhead Squats (95/65)


Use lighter weight or dowel for Overhead Squats

3 or 4 rounds instead of 5

Shorter run distance

Row or Airdyne if unable to run