Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x-band walk
– wall squat
– wall angel
– double under practice

Then

FITNESS-
A. Back Squat x 5 – 7 x 3 sets, rest 60 sec
B. Plank walk outs x 5 x 3 sets, rest 60 sec
+
12 min cap
10.8.6.4.2.4.6.8.10
wall balls
ring rows
burpees

PERFORMANCE-
A. Back Squat @ 75% x 5-7 x 3 sets, rest 60 seconds
B. Perfect plank position renegade row x 8 reps alternating x 3 sets; rest 60 sec
+
5 rounds for time
9 thrusters @ 105/65
9 ctb pull ups
9 burpees
-rest 2 minutes-

finisher
accumulate 2 minutes of weighted plank hold

20131121-193006.jpgPLEASE SHARE WITH FRIENDS AND FAMILY

***THANKSGIVING SCHEDULE***
THANKSGIVING DAY:
-9AM (COME GET A GOOD WORK OUT BEFORE YOU GO CRAZY ON THE FOOD)

FRIDAY AFTER THANKSGIVING:
-NO 6AM CLASS
-12:00 PM,3:30 PM, 4:30 PM, 5:30 PM, 6:30 PM




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