Wednesday, December 5th 2018

Naughty or Nice Toy Drive is this Saturday. Bring an unboxed toy! 10am Class ONLY
The holiday party is December 8th! Dues were 11/24! If you haven’t paid, pay now!

Warm-Up:
Practice DUs for 3 minutes
1 Minute Russian Baby Maker
10 Hip Raises (2 second hold) *Squeeze your butt
10 Supermans
10 Hip Raises (2nd time) (2 second hold) *Squeeze your butt
10 Supermans (2nd time)
20 Alt Torso Twists
10 Alt Crossovers
Wrist, Elbow, Arm Circles

Strength:
Back Squat
5x6
65%-65%-70%-70%70%
Rest 2-3 Minutes Between Sets

Workout of The Day
3 Rounds for time:
500m row
21 Wall balls (20/14)
15 CTB pull-ups