MONDAY'S WORKOUT OF THE DAY

WARM UP
TRX SUSPENSION TRAINING
5 DOUBLE DECKERS
5 KNEE TUCKS
5 PRONE SWINGS
5 PIKES
5 AB ROLL OUTS

5 ROUNDS 10 MIN. CAP

SKILL
PRACTICE BAR OR RING MUSCLE UPS
OR H.S.P.U
15 Min. CAP

METCON W.O.D
7 THRUSTERS #135(E) #115(E) #95(Rx) #65(Rx)
7 DEADLIFTS #245(E) #215(E) #225(Rx) #195(Rx)
7 CALS. ROW OR BIKE

7 ROUNDS FOR TIME: 20 Min. CAP

ATTENTION MEMBERS!
HOLIDAY SCHEDULE THIS WEEK:
-CLOSED THURSDAY NOV. 22nd. THROUGH SATURDAY NOV. 24th.

WE WILL RESUME N0RMAL SCHEDULE MONDAY NOV. 26th. HAVE A WONDERFUL THANKSGIVING WITH FAMILY AND FRIENDS. BE SAFE AND STAY SAFE!!


ALSO, FOR WEDNESDAY ONLY, THERE WILL ONLY BE A 6AM, 12PM, AND 6PM. CLASSES WEDNESDAY. NO 7PM CLASS.

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