Friday- December 27th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements

*Hip Swings x 10 each way

*Inchworm x 10

A. 3 sets of:

10 Dumbbell Strict Press

15 Dumbbell Bent Over Rows

10 Single Leg RDL each leg

B. “Bells and Whistles”

AMRAP 15:00

400/350 Meter Row

20 Kettlebell Swings (53/35)

100′ Bear Crawl (4 lengths of the floor)

C. Buy-Out

Single leg Forward fold x 2:00 each

Samson Stretch x 1:00 each

**Holiday schedule:

Friday 12/27- Monday 12/30 Normal classes

Tuesday 12/31 7:00am + 9:00am only

Wednesday 1/1 closed- HAPPY NEW YEAR!

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