December 9, 2016

Don’t forget this evening is the monthly Happy Hour at The Wicked Fox (located across the street from Atria’s in O’Hara).  As always feel free to start the party early, we’ll be there around 7pm following the evening classes.  Hope to see you all there.

Warm Up:
Deadbugs 4 x :45/:45
Then
4rds
8 DB RDL (Heavy)
8 BB Bent Over Row
4 Box Jumps (30/24)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 1 (Build)
*Not a test but should be heavier than 3RM*

Flex Sesh:
3rds
Shoulder Superset**
10/10 Partner Russian Twists
**Consists of 10 reps each of DB bent over fly, DB front raise, DB side raise**