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)