Announcements

• Save the Date!  The next Family Friends Day is December 4th for all classes!

Fitness – Performance – Sport 

A.  3 Sets 

Close Grip Bench Press – 3 x 6 – 8 w/30 Sec Rest 

Barbell Row – 3 x 8 – 10 w/3 Min Rest 

B.  3 Rounds AFAP 

400M Row

12 x American Swings @ 2 pood/1.5 pood

12 x Burpee Box Jumps @ 24inch/20inch

12 x Pull-ups (C2B -Advance) 

-Post results under comments