Wednesday 11/19

 Pre-Order sheets are out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the Holidays.

Fitness -

A. CG Bench Press EMOM x 8 min 

3 reps @ 65%

B1. Dips x 10 x 3 sets

Rest 30 sec

B2. Hollow Rocks x 30 x 3 sets

Rest 30 sec

+

3 rounds

3 min AMRAP

100 m row

10 dead lifts (135/95)

10 wall balls

Rest 2 min

Performance -

A. CG Bench Press EMOM x 8 min

3 reps @ 65 - 70%

B1. Ring dips @ 33x1 tempo x 5 x 3 sets

Rest 30 sec

B2. L sit hold x 1 min x 3 sets

Rest 30 sec

+

14 min AMRAP

20 cal AB

10 dead lifts (225/135)

20 wall balls