Happy Birthday Trent! 

Read-10 Nutrition Habits for More Strength and Muscle from Barbell Shrugged. For those using the holidays to get swole. 

**The key takeaway: Faster recovery does NOT increase your performance.**

MVMNT Winter Social: December 19th at 7 pm. Invites are out. Please check your email and respond!

“Doing them [insert any exercise] strict is honorable.” -Overhead last night during the 5pm class. My eyes welled up with tears. So so very proud. (I know who said it and I think you’re awesome.)

Warmup

Speed Ladder
Hip Mobility Series
10 Downdog Push-ups

29 Burpees

Conditioning

A.
4x

60 sec
Row for max avg Watts (dampers set between 4-6 for EVERYONE)

B.
10x

20 yd Heavy Sled Push (not so heavy that you’re moving slowly)

***PARTS A and B will overlap: you should do a couple of sled pushes between each row attempt

C.
3x

Ab Complex