This year we’re turning up the heat and letting our hair down at gym for the annual Winter Social. Please make plans to join us!!

Warmup
Jump Rope 3 Minutes

Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 3/4

Take 15 Minutes to work up to a heavy single Back Squat.
Then 6 Minutes E2MOM
3 Squats at 85% of today’s heavy single

Level 2

5x
5 Back Squats at 80% of 1RM
Rest 30 seconds
30-45 second Push-up Position Plank

Levels 0/1

5x
5 Kettlebell Squats (Goblet or Double KB)
Rest 30 seconds
30 second Push-up Position Plank
Rest 60 seconds

Conditioning

“Burning Too”

Levels 3/4

10 Minutes AMRAP
3 Thrusters
6 Pull-ups
9 Swings

L4 – 135/95, C2B pull-ups, 32/24 (aim for 7 rounds)
L3 – 105/75, chin over bar, 28/22

Level 2

5x AFAP
5 Thrusters
5 Pull-ups
10 Swings

L2 – 75/55 barbell OR 2kb thrusters, band assist pull-ups if necessary

Levels 0/1

10 Minutes AMRAP
5/5 Single Kb Thrusters
10 Ring Rows
10 Swings