By November 20, 2022 No Comments
Monday, November 21


Thanksgiving Schedule:
Wednesday- Last class of the day at 9am. Open gym at 12:30pm and 6pm
Thursday- No classes.
Friday- Classes at 8 & 9am. Open gym at 12:30pm and 6pm.

4 Walk outs + pushup
10 Wall shoulder circles
20 Shoulder tap in plank
10 T-spine opener
16 Single leg v-up
10 Scorpion
2 Wall walk up
10 DB snatch
8 Burpee

A) 3RM Bench Press
13 minutes to establish a 3RM

B) 10 minute AMRAP:
30 Alternating DB snatch (50/35#)
30 Handstand shoulder taps or plate walks (@1:30 of video), scale to pike shoulder taps on box or 40 plank shoulder taps

1:00 Foam roll t-spine
1:00 Foam roll lats

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.