Monday
🍁🕵️♂️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
For time
Run 300m
8 single arm DB burpee clean and jerk @ 70#/50#
20 Ab mat sit-ups
Run 300m
12 single arm DB burpee clean and jerk
35 Ab mat sit-ups
Run 300m
16 single arm DB burpee clean and jerk
50 Ab mat sit-ups
Run 300m
+
Extra Credit
3 sets
15-18 barbell bicep curls
30 Banded tricep pushdowns
Essentials
A. Take 12 minutes to complete the following:
Strict press x4,3,2,1/ push press 8,6,4,2
*will complete 4 strict press right into 8 push press etc…
+
B. 3 Rounds for time:
21 KB/DB deadlifts
15 pull-ups/ring rows
12 box jumps/step-ups