Wednesday December 22nd

Schedule for the week
Regular schedule Monday Through Thursday
Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
Sunday Closed

2:00 Pigeon Stretch Per Side
Then
3 Rounds
12 Back Rack Walking Lunge Steps
8 Overhead Squat (empty bar)
8/6 Calorie Bike

All Strength – snatching
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 85%
1 @ 90%
3 @ 80-85%
2 @ 85-90%
1 @ 90%+
1@ 95%+
Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets. Goal is for all sets to be slightly heavier than last time.

Optional Work- pick a partner you really like and bring the smoke
Both portions of this should be a sprint
Short rest between burpees and your bike sprint

Optional Conditioning

In Partners:

P1: :30 Max Rep Burpees

P2: :30 Max Rep Burpees

P1: However many burpees P2 does, P1 does an equal amount of bike calories P2: However many burpees P1 does, P2 does an equal amount of bike calories