THURSDAY

I know it’s getting cold and the holidays are approaching, which is like a part time job getting ready for, but don’t fall off. Get in and get it done. Get your workout in first! It’s only an hour.

Don’t forget the Holiday party is Saturday at Napper Tandy’s. Open bar is 7-10 which includes open bar and appetizers. Cash bar is after. I will have bracelets for those doing Open bar and have paid in advance. If you can’t make it for the night but can stop in, that would be awesome. Don’t forget to Uber so you can enjoy yourself and not worry about driving.

A GROUP WARM UP (on the white board)

B MOBILITY( on the whiteboard)

C STRENGTH

deadlift

5 x 3

D METCON

“Dead Ahead”

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

Choosing a weight on the barbell that you can go unbroken on the push jerk every single round. You should be able to cycle for 20+ repetitions when fresh.