Wednesday- November 20th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements

*Floor Touches x 20

*Single Leg RDL x 10 each leg

A. Deadlift Warm-up and then build to a heavy triple

B. “Christine”

3 Rounds

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (20″)

C. Buy-Out

Glute Smash x 2:00 each

Hamstring Stretch x 2:00 each

**Get signed up (and paid) for the Holiday Open! Your $ must be received by Wednesday, Nov 20th to be guaranteed a shirt and to request a shirt size. All registrations must be received by the 22nd so we can put the teams together.

The first workout will be November 25th. Workouts are announced on Monday and must be completed by the end of the last class on Thursdays. Workouts should only be done one time.

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