Announcements

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

Fitness

A.  Back Squats – 5 – 4 – 3 – 5 – 4 – 3  w/3 Min Rest

B.  5 Sets

10 x Thrusters

(Increase load per set) 

30 Sec Max Meter Row

2 Min Rest after each Set

Performance

A.  Back Squat – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest

B.  5 Sets 

5 x TNG Squat Clean Thrusters 

(Increase load per set) 

30 Sec Max Meter Row 

2 Min Rest after each Set 

Sport 

A.  Back Squat – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest

B.  5 Sets 

7 x TNG Squat Clean Thrusters 

(Increase load per set) 

30 Sec Max Meter Row 

2 Min Rest after each Set 

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