22 Nov Saturday November 23, 2019
Wednesday 11/27: NO 7:30pm class
Thursday 11/28: Lift and Trot at 9am
Friday 11/29: NO 5:30 and 6:30am classes
IA Hoodie Pre-sale is going on NOW until Decembre 3rd.
Click the link in the blog to add your name to the list.
Take 15 minutes to find a heavy 3 rep
Then complete 3 more sets of 3 at that load
(work for 80-85%)
Bar Facing Burpee
15 min Cap
Athletes: Work to a heavy 3 rep front squat then we go super light for the workout. The FS should be unbroken.
Every 4 Minutes for 16 minutes
400 M Row
1:00 minute low plank
Max Burpees over the rower
Rest 2 minutes
Every 3 minutes for 12 minutes
30 Sit ups
20 DB Thrusters
Max Single Unders