Friday
🍁🕵️♂️Thanksgiving Week Schedule
Wednesday, November 27
No 6:30pm class
Thursday, November 28
Thanksgiving Day
Closed
Friday, November 29
8:30 & 9:30 classes only
A. Take 12 minutes to complete the following
Deadlift x5,4,3,2,1 tng reps
*Suggested starting weight 75% of 1RM
B. 3 rounds for time
21 DB/Kb deadlifts @ 70#/53# per hand
15 pull-ups
9 box-jumps 30″/24″
Essentials
A. EMOM 12 minutes
Min 1: 8-12 DB bench press
Min 2: banded hamstring curls x20
Min 3: plank on elbows wtd. 30-40 seconds
B. For time:
75 jump rope
+
3 Rounds
8 shoulder to overhead w/ bar or DB’s
12 v-ups
+
75 jump rope
+
3 rounds
12 shoulder to overhead
12 knee-ups/toes to bar
+
75 jump rope
*first 3 rounds of s2oh weight heavier than 2nd