Monday November 20th

Lots of things coming up. *Gym is closed Thanksgiving day
Bill Sheehan Turkey Sandwich 5k on Thanksgiving Morning at 8am
Field Day December 2nd, workouts and fun in the park
Holiday Party, same night, December 2nd at Escape

Warm up-

3 round
200M jog
15 Airsquats, Hold that bottom position, get stretched out for Strength work
10 Push ups

5 sets of 5 back squats. Build up, last set should be 85 to 90 of your 1 rep max

***Wods are going to be a little longer this week, Tis the season of cheat meals.

18 Minutes
20 Wall Balls
20 Double unders
200M run
2 rope climbs (sub 1 rope climb, or 5 pulls from the floor)