Tuesday 12.22.15

HOLIDAY SCHEDULE
Thursday, Dec. 24 (Christmas Eve)
9 & 10 am class only^
Friday, Dec. 25 (Christmas)
Closed
Saturday, Dec. 26
9, 10, 11 am classes
Thursday, Dec. 31 (New Year’s Eve)
9 & 10 am class only^
Friday, Jan. 1 (New Year’s Day)
9 am class only^
Saturday, Jan. 2
9, 10, 11 am classes
^Childcare available by signing up online through FrontDesk

Essentials:
A.
4 Sets
Barbell Bent Over Row x 6 reps
Rest 15 sec
Kneeling Lat Pull Down x 12 reps
On the 2:30min Mark
or
ADAPT

B.
5 Sets Seated Dumbbell Shoulder Press x 5 reps
On the 2 min Marks

C.
20 Min AMRAP
Jumping Pull Ups x 6 reps
Incline Push Ups x 8 reps
Kettlebell Swing x 10 reps

Fitness:
A.
4 Sets
Weighted Pull Up x 1 reps
Rest 10 sec
Strict Pull Ups x 1.1.1
Rest 10 sec
On the 2:30min Mark
or
ADAPT

B.
5 Sets Seated Dumbbell Shoulder Press x 5 reps
On the 2 min Marks

C.
20 Min AMRAP
Nate
Muscle Up x 2 reps
Handstand Push Up x 4 reps
Kettlebell Swing x 8 reps 70/55
or
Nateish
Burpee Pull Up x 2 reps
Dips x 4 reps
Kettlebell Swing x 8 reps 70/55

Performance:
A.
5 Sets
Muscle Up + Extra Pull
Each set you will perform 5 Muscle Up with 1 additional Pull between each Muscle Up.
On the 2 min Marks

B.
5 Sets
2 Push Press + 2 Push Jerk 65% of C&J (+10lbs)
On the 2 min Marks

C.
42-30-18
Handstand Push Up
Ring Dip
Push Up
*20min Cap

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