Friday 12.21.2018

*Holiday Schedule*Saturday: One Class Only @9:30amSunday: FLOW @8:15am; Open Gym 10-12Monday (12/24): Classes @9am and 12pm; Open Gym @8am & 10-12Tuesday (12/25): ClosedWednesday: Regular Schedule

"FITNESS"

A. Three sets of:Back Squat x 4-6 reps @ 3011Rest 45 secondsWalking Lunges with Dumbbells x 20 steps @ 1010Rest 45 secondsSingle-Arm Trap 3 Raises x 8-10 reps @ 2111Rest 45 secondsB. For time:30 Kettlebell Swings (24/16 kg)15 Burpees24 Kettlebell Swings12 Burpees18 Kettlebell Swings9 BurpeesThis workout was last completed on 1.8.2018

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 6 reps @ 80-85%Rest 2 minutes between sets.B. Complete rounds of 15, 12 and 9 reps for time of:Hang Squat Cleans (135/95 lb.)Burpees Over the Barbell (lateral hop)This workout was last completed on 1.8.2018

"ENDURANCE"

Every minute, on the minute, for 20 minutes:Odd Minutes: 100 Meter Ski @90%Even Minutes: 100 Meter Row @90%