Schedule Update:  Thanksgiving Day, 11/28 we will only have a 6am, 7am, and 8am Classes.  (Open gym from 6-9am).  No evening classes.  Normal class times on Friday. 

STRENGTH:

#backsquat (12 min)

Build to a heavy 5 Rep Back Squat  (80-85% ish)

Suggested warm up reps/percentages, then a couple 5 rep max attempts. 

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

BeachFit will do:

AMRAP 10 

5 Heavy Goblet Squats

10 Cal Assault Bike

15 Plank Taps

WOD:

#tacobell

AMRAP 9:

35 Double Unders *Scale to 50 Single Unders, 5/3 Cal Ski Erg

25 Air Squats

15 Kettlebell Swings (53/35)

**Shooting for 3+Rounds

CASHOUT:

#bodyarmor

3 Sets:

12 Alternating Front Rack Step Back Lunges with Barbell  (*Unbroken)

21 Glute Bridges (heels on box)