Wednesday, 11/23

REMINDER:

Holiday Hours for Wednesday, 11/23
– All morning classes, including Boot Camp & Open Gym, will continue as normally scheduled;
– Noon class and Open Gym will continue as scheduled;
– All evening classes at both locations, including Boot Camp, are CANCELLED.

Warm-Up
4 Rounds of
6 Pause Squats
6 Squat to Bootstrappers
6 Reverse Hand Spider Lunges
6 Alt Dead Bugs

then,

1:30 Death Stretch/side (:45 low/:45 high)
1 Minute Standing Band Lat/Tri stretch/side

Strength – Front Squat (35 min)
Prep:
1 x 10 w/ bar;
3-4 x 3 working up in weight

Work:
6 x 3 at same weight across all sets

Met-Con
For time
50-40-30-20-10
Squats
Ab Mat Sit-Ups
– 10 min cap