Announcements

Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm.

Fitness

A1.  Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest

A2.  Weighted Pull-ups x 5 (Superset w/ Squats)

B.  4 Rounds AFAP 

20 x Wallballs 

20 x Russian Swings 

2 Min Rest 

Performance 

A1.  Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest

A2.  Weighted Pull-ups x 5 (Superset w/ Squats)

B.  4 Rounds AFAP 

25 x Wallballs @ 20lb/14lb 

15 x Pull-ups 

2 Min Rest 

Sport 

A1.  Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest

A2.  Weighted Pull-ups x 5 (Superset w/ Squats)

B.  4 Rounds AFAP 

30 x UB Wallballs @ 20lb/14lb 

25 x Pull-ups 

2 Min Rest 

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