Thank you to everyone who came to the Open House at the NAS on Tuesday.  The treats that Chef Zak prepared for us were lovely and I hope you all enjoyed the tour of the building.

Here is our program for class Thursday at the NSA 10:00am-11:00am:

Strength Focus

Complete 4 sets of each exercise, walk 1 lap of the open gym between each set (this is your working rest)

A) Front Rack Dumbbell Squats     6-8 reps
B) Single Arm Dumbbell Row      6-8 reps

Conditioning Workout

Complete 4 rounds, resting as needed

3 Burpees
6 Dumbbell Thrusters
12 Step-ups







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