Friday, December 7th 2018

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

Stretch Session:
30 Jump Squats
2 Minutes Seated Crossed Shin L
2 Minutes Seated Crossed Shin R
2 Minute Seated Straddle (After 1 Min) 30 Seconds Lean to R then Lean to L
1 Minute Pigeon Pose L
1 Minute Pigeon Pose R
1 Minute Twisted Cross L
1 Minute Twisted Cross R

Warm-Up
3 Sets
150m Row
5 Step Ups L *Foot on box is the only working foot stepping up
5 Step Ups R
5 Box Jumps

Workout of The Day
3 Rounds for time:
1000m row
30 Box jumps (30/24)
*Use a higher than normal height in a workout you usually do

3 Sets: Max Back Extension Hold on GHD
Walk Around in between sets. Don’t Sit.