Wednesday 11/21/18
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Wednesday 11/21/18

Thanksgiving Schedule
➡ Thanksgiving: One class only at 9am. 🦃🦃🦃 
You will feel SO proud of yourself for getting that workout in on Thanksgiving, I promise!
🚗The Gobble Jog will also be happening on Thanksgiving morning around the Square, so please give yourself ample time to get to the gym. Sometimes the cop will let you into our parking lot while there’s a lapse in runners. The other option is to walk, ride your bike, or park across the street at Firehouse Subs.🚗
➡ Black Friday: One class only at 10am. 💲💲💲

Warmup
0:00 – 5:00
3 minutes Jump rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 20:00
Kettlebell Flow:
Dead Clean
Tactical Clean
Press
Squat
Snatch
Crazy 8 Switch

Strength
20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Bench Press
Work up to a heavy SINGLE.

Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

35:00 – 40:00
3x E2MOM
10 Bench Presses at 60% of your heavy set for the day

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality.

6/7/8/9/10 Floor Press (keep same weight for all sets)
10/10 Single Leg Hip Bridge (lower down slowly, but don’t come all the way to the floor)
10/10 Slow Eccentric Single Arm Rows (3 second negative)

Conditioning
40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00

“Meno”

10 minutes AMRAP

Levels 2-4

8 Alternating Single Arm Dead Squat Cleans
8 Alternating Forward Kick throughs

L4 – 24/18
L3 – 20/14
L2 – no rx
L0/1 – can do bodyweight

55:00 – 60:00
Side lying quad stretch, supine figure four hip stretch