Tuesday 11/22

November 21, 2022
Tuesday 11/22

Change of Shoes

Winter weather is here. Please bring a clean pair of gym shoes to change into upon arrival. We will be storing shoes to the right of the door for the winter months. Please take an extra second to straighten your shoes so we can best utilize the space.

Thanksgiving Schedule Changes


Just a quick one to warm you up. The strength will continue to do so.

Side to Side Rock

Scapular Pull-Ups

Down Dog Push Back


You will do the given amount of work, then rest the remainder of the minute for 20:00

Banded Strict Pull-Ups & Chin-Ups (alternate which each round you do). Pull-Ups palms face away, Chin-Up, palms face toward you.

Alternating Cone Touch challenge is to back further away from cone.

Barbell Sumo Deadlift High Pull you will be breaking this into 2 parts - Sumo DL and High Pull. The idea is to eliminate the early arm pull and prime you for met-con.

Row to Extension DB should float up as your body rotates

0:30 Echo/Assault Sprint


4 Rounds for Time


Single Leg Kettle Bell Deadlift

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