Thursday – Coach Mike will be in the gym from 9:30am-12ish, come get some OPEN gym Gainz in before we eat!

Thursday – Coach Mike will be in the gym from 9:30am-12ish, come get some OPEN gym Gainz in before we eat!
Thanksgiving Schedule:
11/28 Closed
11/29 Open Gym 8AM – 12:30 PM | 12:30 PM Class

Weightlifting
Front Squat (5-5-3-3-2-2)
Working up to a heavy double. In between each set get some heavy DB Bent over rows in. 6-8 reps on each arm. Should be trying a little heavier DB than normal today with that rep range.

Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
50 Cal Row
Then max rounds in remaining time:
30 American KB Swings (53/35lb.)
20 Burpees onto a plate
10 Front Rack Lunges (115/75)

RX+ is 135/95 on the lunge